Saturday, December 31, 2016

Sick and 2016 Body weight challenge

Ended the year with plenty of time to train but under the weather. So maddening.  I did finish out the 2017 body weight challenge with 50 pushups ad 50 squats.  Fair number of people finished the challenge.




36500



AthleteAfliateTotal Reps
Daily AvgDays Missed
Steve BelmonteCRCF1213264/20/20163330
Mitch DorenCraic1190004/22/20163270
Doug BrooksCRCF501709/22/20161380
Rob KaufmanCRCF4654510/13/20161280
John DurocherCraic4610210/16/20161270
Judy GoughCraic4180011/14/20161150
Mark SomervilleCrossFit Novi3686012/27/20161010
Kristin BakerCraic4353011/2/20161201
Dennis MahoneyCraic3785512/17/20161041
Susan BourqueCF110638257/28/20161752
Yuko Torigoe
4614510/15/20161272
Ryan O'LearyCraic3725012/23/20161022
Jon FreniCRCF4365011/1/20161207

Wednesday, December 28, 2016

7:30 Class

Slept in and went to open gym.  Made up class of Den2 and Tom G.   Modified the class wod to be a 20 min AMRAP.

Partner Wod
8 Rounds

20 Min AMRAP
350/250m Row
5-Squat Clean 135/95
10-Box Jumps 24/20
*4 rounds each*

6 Rounds plus 350M plus 5 reps

Tuesday, December 27, 2016

Skill Work and GI Jane

Skill Work
A1) Pullup/C2B/Bar Muscle Up
5x(3-6)UB
A2) Pistols
5x(6ea. leg)

WOD

GI Jane
For Time
100 Burpee Pull-Ups
Time - 10:26


Monday, December 26, 2016

The Little Anthony

Anthony was doing something like this today so I call this one the little Anthony.
For time-

25 Calorie Airdyne
25 Pullups
500m Row
25 Wall Balls
25 Calorie Airdyne
25 Situps
500m Row
25 C&J @95lbs
25 Calorie Airdyne
500m Row

22:18

R1 - 1:59.9
R2 - 1:58.9
R3 - 1:54.7


The Original Anthony

Saturday, December 24, 2016

12 DAYS OF XMAS

Road trip to the WooD for the 12 Days of Christmas since the ropes were taken down in the Dedham gym.  

Rep scheme follows the song: 1, 2-1, 3-2-1, etc.


1 Rope Assent
2 Front Squat 135
3 HSPU
4 DL 165/110
5 C2B
6 BJ 24/20
7 KBS @53lbs
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ 135

@36:53  

Friday, December 23, 2016

Mad Dog

"Mad Dog"
For Time:
1500M Row
30 Clean & Jerks (135)
1500M Row
17:39 


Plus 50 Wall Balls


Did them straight through - Awesome!




Then I was going to be done and Anthony decided to do the class.  He rushed around to get his equipment ready and after watching him do that I decided I would do it as well but just wait until he finished the first movement.  Jumped in and did the wod. 

5RFT
5- Snatches 115/75
15- Box Jumps 24/20







Thursday, December 22, 2016

Leg work

Warm Up
Arm Circles and Leg Swings

Extra Work as warm up
:30 ME KB Swings
:30 ME DUs
:30 ME Burpees
Rest 2:00
X 2

 A1)Deadlifts
3-3-3-3-3
A2)Rear Elevated Split Squats
8ea-8ea-8ea-8ea-8ea
A3)Banded Hammie Curls
15x4

Tuesday, December 20, 2016

All Aboard the Pain Train - 1st Stop Agony

A)AB/Row Sprints :30 rest 3:30
x4

Rest 10min
B)AB/Row Sprints
:30 rest 3:30
x4

Looks neat and tidy on paper and 3 1/2 minutes looks like a ton of rest.  In actuality after the 1st set its brutal.

Tried to match Ryan and it was brutal. Rowing was easier than airdyne.   The drop off in Airdyne was dramatic.


Row
Rd 1 - 18 cal
Rd 2 - 20 cal
Rd 3 - 19 cal
Rd 4 - 18 cal

Airdyne

Rd 1 - 32 Calories
Rd 2 - 25 calories
Rd 3 - 22 Calories
Rd 4 - 22 Calories


Monday, December 19, 2016

Back Squats!

Back Squats
10-10-10-10

Partnered with Rob and Ryan.


135(10)
165(10)
185(10)
225(10)
235(10)
245(10)
255(10)



Sunday, December 18, 2016

Whole Body WOD

Whole Body wod


Bench Press +
Deadlift +
Push-up +
Pull-up +
Back Squat - from the ground
10-9-8-7-6-5-4-3-2-1 reps of each

 

The goal is to get this done as quickly as possible while using perfect form.


Felt good today, moved thru the movements well.  Could have been because i only used !35lbs.



Followed by 

15-9-6-3
Airdyne for calories
KBS

2:40

 

Saturday, December 17, 2016

Dragging

Not sure whats wrong with me but I am just missing that extra gear to power thru.  Not sure if its diet, poor sleep or getting old or just all three. This would have been in my wheelhouse in the past.

4 Rounds
25 push press 75#
25 box jump 24"
25 wall ball 20#
25 cal row
2 minute rest interval between rounds






25:41

This man found the wod easy


Friday, December 16, 2016

Bummer

Bummer I wasnt able to finish this one. I should have known it was going to be a bad day when the warm up was hard. 

A) For Time:
10-9-8-7-6-5-4-3-2-1
Squat Cleans 135/95
1-2-3-4-5-6-7-8-9-10
Box Jumps 24/20
12 min Time Cap

 86 reps as i got thru the round of 3 squat cleans but only 6 box jumps

Thursday, December 15, 2016

Cash In - Cash Out

Buy in: 20 Wall Balls 

21-15-9
Cal Row
Burpee over Rower

Cash out: 20 Wall Ball Situps


Extra Work:
3 Rounds:
10- Bicep Curls
10- Skull Crushers
10- DB Lateral Raises (Ts)

Wednesday, December 14, 2016

CFDC Pac Elm

 Visited Crossfit Pac Elm which is just down the street from the hotel. Very nice gym, great coach and great facility.
a. Every 4 minutes for 3 Rounds

12 OHS @95lbs
20 Box Jump Overs

Active recovery 
b. 75% Pace 400m run
50% Pace 400m Run
75% pace 400m Run

c. Side plank 30 sec
rest 10 seconds
Side plank 30 sec
X4



 




Monday, December 12, 2016

Strength and Mini WoD

A1) Strict Press 6-6-6-6-6
95,105,115,125,135
A2) Strict Pullups
(5-10) x 5
6,6,6,7,8
A3) Bicep Curls
10-10-10-10-10
30lbs, 20lbs,25lbs, 30lbs, 35lbs.


Plus mini wod
12-9-6

time 2:14

Sunday, December 11, 2016

Zeus-Ish

Add caption
Three rounds for time of:
* 10 Wall Balls @ 14/20
* 10 Sumo Deadlift High Pulls @ 45/75
* 10 Box Jumps @ 20″
* 10 Push Press @ 45/75
* 15 cal Row
* 15 Pushups
* 15 Front Squats @75lbs


26:39



Saturday, December 10, 2016

Not for time

My back is still not 100% so I just moved thru these movements.  Felt pretty good. 

3 Rounds
20 DL
20 WB
20 Cal Row
20 Sit-ups