Tuesday, October 17, 2017

Strict Time Cap (Time)

Strict Time Cap (Time)
B) 1-2-3-4-5-6…-12
+1- Deadlift 225/155
+1- C2B
(STRICT 10min cap)
Partnered with Anthony.  I thought he moved through the WOD strongly.   When it was my turn I wanted to take a measured approach.  Got out of the gate strong and really didnt slow until round 10.  I still felt i was on track even into the round of 12.  I just took too long on the Deadlifts.  My goal was to be off at the 9:30 mark.   I got off after 9:40.  Still felt I had a chance but fell 3 reps short. 
11 rounds plus 21 reps

Monday, October 16, 2017

Row Series II - Event 1 Drop the Hammer

Our original plan was to do 4 rounds of  750m, 1250m 750 and 1250 followed by 4 minutes of rest.  Then Row Series posted the wod and we said might as well do it straight away. 

Complete 4 rounds of : 
Row 1,000m Rest 4 minutes

Scores are:
A) Time for fastest 1,000m
B) Total time

a. 3:24.8
b. 14:09.2

Sunday, October 15, 2017

Rowing DT

Rowing DT 

5 Rounds 

1 Round “DT”
12 Deadlifts
 9 Hang Power Cleans
 6 Push Jerk (155/105)
1000m Row


Saturday, October 14, 2017

Row plus

30 minute AMRAP of

100m row....Increasing by 100m every round
5 Push-ups
10 Kettlebell Swings
15 Squats
20 Situps

8 Rounds plus 405m

Homecoming Game

Friday, October 13, 2017

Triplet Repeats

4 Rounds EFT

30/20cal- Row
10- Hang Squat Clean 115/75  Scaled up to 135lbs
7- Chest 2 Bars
Rest 4-5min

 Really looked forward to doing this wod but decided to sleep in and avoid the crowd at 5:30.  Missed working out with the crew but enjoyed the space.

Thursday, October 12, 2017

Elevated Rows

Row and Row some more

Put the front of the erg on a 45lb plate, row 135m, rest 1:10, x10
When the last person finishes then Put the back of the erg on a 45lb plate, row 135m, rest 1:10, x10

Tuesday, October 10, 2017

Feeling Worse

Didnt sleep well and feel like I am headed in the wrong direction.

a. Bent over rows, 3x10
b. 2k, add 30 seconds to your PR, rest 5 min
2k, add 40 seconds to your PR, rest 5 min
2k as fast as you can go.
*so if your 2k PR is a 7:00, then add 30 sec and aim for a 7:30.

Target - 7:30 - 
Rd 1 - 7:36.5

Target - 7:40
Rd 2 - 7:35.2

Target 7:35
Rd 3- 7:32

A) For Time:
Calories Rowed
15- Toes to Bar

Aprox 15:46 

Monday, October 9, 2017

Feeling better

Usually when I do an evening workout its hard to turn around and do an early morning wod .   Considering I have been sick I figured there was no chance of doing that. Well woke up at 5am and felt remarkably good so decided to join the group for an early columbus day WOD.

Did 4k row warm up

1000 row
7 bear complex @135lbs
750 row
1 rd DT (12 DL, 9 HC, 6 S2oh)@135lbs
500 row
7 C&J@135lbs
250 row
5 thrusters@135lbs
19 minutes flat

Sunday, October 8, 2017

Comeback WOD

After what seems like an eternity of being sick I thought that maybe I might feel better if I worked out.    Wouldnt go super hard but would do something that was rowing and strength based.

 Row 1k
Alternate doing

Bear Complex (unbroken)

8 Front Squats
6 Thrusters
4 S2OH

6 Rounds

2 @95lbs
4 @135lbs

Cash out 1k Row

While I was doing the Wod - Rob texted that this would be the wod for tomorrow.
1000 row
7 bear complex
750 row
1 rd DT (12 DL, 9 HC, 6 S2oh)
500 row
7 C&J
250 row
5 thrusters

Tuesday, October 3, 2017

Active Recovery & Wodapalooza Final Results

The final results are in for the Wodapalooza Online Qualifier and although I didn't do as well as last year I am satisfied with my performance.   Most of the modifications that we made for Master category really didn't suit me and in fact dropping pistols probably hurt me. 

As programmed
5 rounds
Row 750, 10 box jumps then run 400m

My chest cold isnt getting better so I thought it was best to not do the running.
As done:
5 Rounds
Row 750M
15 GHDs


Monday, October 2, 2017

Monday Row Day

A. Front squats, 3x10 - 135, 155, 185

 B. 3x10 pullups 10,10,10

C. Intervals begin max distance in 3 min, rest 1 min then max distance in 2min rest 1 min, then 1 min max rest 1 min, then 2 min max rest 1 min, then 3 min max. I screwed up and did 2 1 minute segments.

3 - 787
2 - 537
1 - 272
1 - 286
2 - 567
3 - 800

Total rowing - 1316, 3326, 3009

Sunday, October 1, 2017

Week 3, WOD 6 - Wodapalooza Online Challenge

After a few days of travel and dealing with a chest cold I took on the last work out of the
Wodapalooza Online Challenge.  I did an easy half marathon row yesterday and although sick didnt feel terrible when I started the wod.

75 Double-unders
60 Wallballs - 20, 14lb
45 Deadlifts - 135, 95lb
30 Burpee Ring Pull-ups (Pull-up portion must be performed from a dead-hang)
45 Deadlifts
60 Wallballs
75 Double-unders


Tiebreaker - time thru first Deadlifts - 5:43

The 2nd set of wall balls were brutal.  My lungs were burning when I finished this one.

Wednesday, September 27, 2017

Rowing Annie

 Warm-up 5K

“Running Annie”
Double Unders
500m Row



Monday, September 25, 2017

Open 13.4 Replay


+3- Clean & Jerks 135/95
+3- Toes to Bar

3,6,9,12 +3 reps into round of 15

Total of 63 reps

Compared to my two previous times:

Attempt 1- 84 reps
Attempt 2 - 71 reps
Attempt 3 - 87 reps


Sunday, September 24, 2017

As Expected WZA Week 2 WOD 3

I am not a HSPU Ninja.   I can get by but not at this volume.    It is something I should spend more time on for sure.  I can improve my technique no doubt.  


The only concern was the HSPU's  The concern was for a good reason.  I can not do that volume.  Need to work on that.

Got thru 3 rounds and 28 reps.  Had 8 HSPU plus the goblets let to do.

Score:  20:00 Plus the 26 second penalty

Saturday, September 23, 2017

WZA Online Challenge Week 2, WOD 4 & 5

WOD 4 & 5 - Two for One Special On a 20 minute clock
30 Cal Row
30 Toes to Bar (Scaled: Hanging Knee Raises)
30 OH Squats - 95, 65lb (Scaled: 45, 35lb)
Immediately into…
WOD 5- WITH REMAINING TIME (or if not completed, at the 18:00) find a 1RM Hang Snatch
tie breaker 1st round time

Total 11:01

Round 1 - 5:14

Part b - 135,155,165

Partner WOD

Team up with Steve for the Partner WOD.   We kept it close to Athony and Jeff but then we just ran out of gas.

Teams of 2
60 cal row
50 wall balls
40 power cleans
30 lateral burpees over bar
20 pull-ups

2 Rounds plus 60,50,40,9

Thursday, September 21, 2017

Rowing WODs

 Courtesy of RowingWOD

Abs Surprise:

Wednesday, September 20, 2017

Live Rowing Community posted Wods

Wod 1 Oh Gee, Fix your rating Workout 
Row 500m at 22 spm 30s rest Row 1000m at 26 spm 30s resr Row 500m at 30spm Standing start for the opening 500m, other two can be rolling starts.



Wod 2 19' Pyramid Workout Summary

4'/3'/2'/1'/2'/3'/4' @SR24/26/28/30/28/26/24






1500 Step Rate Workout

Tuesday, September 19, 2017

Row Wod & Addict

3k Row Warmup

 20 x 125m, rest 1:15 after each, all out effort every one.

500m- Row
5- T2B
50- Double Unders sub 25 airsquats

Rest 4min

Rd 1 - 3 rds
Rd 2 - 3 rds plus 7
Rd 3 - 3 rds plus 16

Sunday, September 17, 2017

Rowing & Soccer

Did an 8k as a warm up for my game.  We finally won our game 3-1.  First win in 12 matches. Bad news is that I think I broke my toe.

Saturday, September 16, 2017

WZA Wod 2 - Death By Triplet & Partner Wod

8 Burpee Box Jump Overs (some divisions: burpee, step-up & over)
8 Hang Power Snatches
8 Thrusters

If an athlete completes the round within the two minutes, they’ll rest the remainder of the two minutes, and then earn another 2-minute round from 2:00-4:00. This continues, until the athlete is not able to complete the allotted work within a 2:00 window.

This workout is scored as the total number of completed rounds and reps.

As reported earlier this workout i hideous.

4 Round plus 16 reps

Then Partner WOD - Teamed up with Tom Gormley. Good wod.

Complete for Time:
Cal Row
Box Jump overs
STOH 30lb dumbell

Friday, September 15, 2017

WZA Online Qualifier - WOD1 Celebrate 7 & Test of Wod 2

Week 1, WOD 1 - Celebrate 7
7min AMRAP of Squat Clean & Jerks @165lbs

 Tie Break - Time at 10 Reps

24 Reps

Time - 2:43

I knew this was one that was going to be tough one.  7 minutes is a long time so you need to pace but you cant be too slow. I was bummed that I missed the last Jerk.  I rushed it because time was running out. 

Shot break to take the kids to school and then did a test run of wod 2. Even with steps up it was awful.  I tried a moderate pace to see how far I could get.  Not far at all. 

Death by Triplet” - Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs (some divisions: burpee, step-up & over) 
8 Hang Power Snatches
8 Thrusters

2 rounds plus 4 reps 

Wednesday, September 13, 2017

Reebok | LiveRowing #BeatBriggs Challenge

1000m 30 sec rest
500m 30 sec rest
500m 30 sec rest
500m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest

Todays place- 28th place
Workout Time-  14:00.3
Distance - 4k
Split - 1:45.0
SPM - 31