Sunday, December 31, 2017

Barbell AMRAP

20 minutes AMRAP
5 Deadlifts @115lbs
5 HPC @115lbs
5 Front Squats @115lbs
5 Push Press @115lbs My shoulder was bothering me so I subbed in dumbbell press with my good shoulder

5 Back Squat @115lbs
20 Situps

I added the situps to this workout otherwise this would be a complete beat-down. Lost track of rounds and didnt really care as I was struggling with my foot and Infraspinatus shoulder pain.

Saturday, December 30, 2017

Particle Acceleration X2

Particle Acceleration
Score points with reps performed after the airdyne is complete in each 3 minute time block.
3,2,1 GO – airdyne 20 calories
* KB Swings
Minute 3 – Airdyne 20 cals
* Med ball Sit-ups
Minute 6 – Airdyne 20 cals
KB Goblet squats
Minute 9 – airdyne 20 cals
* Man makers
Minute 12 – Airdyne 20 cals
* Wallball (20)(14) 10′ target
Minute 15 – Airdyne 20 cals
* Pull-ups

Continuously running clock. Time interval moves to 2 minutes and calories reduced to 10
Rest 5 Minutes
3,2,1 GO – airdyne 10 calories
* KB Swings
Minute 2 – Airdyne 10 cals
* Med ball Sit-ups
Minute 4 – Airdyne 10 cals
KB Goblet squats
Minute 6 – airdyne 10 cals
* Man makers
Minute 8 – Airdyne 10 cals
* Wallball (20)(14) 10′ target
Minute 10 – Airdyne 10 cals
* Pull-ups

We wanted to do another round but ran out of time.
1- KBS 30,21
2. MB Situps 25,18
3. Goblet Squats 30,20
4. Man Makers 10,10
5. Wall Balls 23, 20
6. Pull-Ups 25, 25


Friday, December 29, 2017

The FM OPEN Workout 4, by LiveRowing plus Airdyne

The FM OPEN Workout 4, by LiveRowing

rest 90 seconds between each interval.

 Post - WOD
3X100 Calories on Airdyne

Thursday, December 28, 2017

Injured! & 500 reps

It happened again.   I was playing hoops with Tristan and some of his friends and i went to cut to the basket and heard a ripping sound in my foot.  Same as I heard 2 years ago playing soccer.  It was a tear in the Plantar Fascia again.   Between that and the back/shoulder muscle thing I just cant get healthy.   Im freaking out a bit as my diet has not been great over the holidays and I have put 2-3 pounds on.  This will make getting to my weight for Crash B's even more of a challenge.  Not sure it will even matter if I cant get healed in time for the event. 

I took yesterday off which is so annoying.   Today was going to be a test to see what I could do without pain.   Opted for 500 reps of an empty bar and some time on the airdyne.

 500 Barbell Reps

100 Reps of Bench Press
100 Squats
100 S2OH
100 Bent Over Rows
100 Cleans

Then 100 Calories on Airdyne

Tuesday, December 26, 2017

Pause Squats & Boxing Day WOD

Back Squat w/3 sec negative


Warm Up - 10 reps @135lbs with 2 sec pause

 Boxing Day WOD
9-15-21-27-21-15- reps of

Airdyne for Calories
Deadlifts @135lbs
KBS @ 70bs


Sunday, December 24, 2017

12 Days of XMAS

12 Days of Christmas

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

1 Rope Assent

2 Front Squat 165/110
4 DL 165/110
5 C2B
6 BJ 24/20
7 KBS 2/1.5P
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ 165/110

Faster than last year 36:38  even with the heavier weights

Saturday, December 23, 2017

8 Days of Hanukkah

8 Days of Hanukkah

8 Rounds of the following:
8 KB Front Squats
8 KB Push Presses (Alternating)
8 Plank Ladders
8 Alternating Cleans
8 T2B
8 Lateral Jumps over KB

Time - 27:26

Friday, December 22, 2017

FMOPEN Week 3 wod, Not Grace *wink wink* and This Might Hurt


3X10 Minutes

They gave us two options on pacing.  I selected the stroke rate option as I really need to get better at pulling hard at a slow rate.  I rowed the respective intervals at R18/20/22. Start the rate 18 at 2km plus 20 and increase pace by 3s on the previous interval.

I was fairly happy with my ability to stay on pace and stroke rate.  The plan was:

18 strokes/min - 2:05  I was a little slow but I was dealing with a cramp in my glute from all the lunges.

Interval 2 -
20 strokes/min -2:02 pace.  I was a little quicker on my stroke rate and I was right on for pace.

Interval 3 -
22 strokes/min - 1:59 pace. Nailed the stroke rate and did even better on pace.

 Since today is a work holiday I jumped into a very small class which was just Kjo and JHeff. This was all about pacing the cleans so that I could get right after the dubs.

Not Grace *wink wink* (Time)
B) For Time:
10-C&J 135/95
100-Double Unders
10-C&J 135/95
100-Double Unders
10-C&J 135/95
time 7:50
I kept looking at the Addict wod and figured I would give it a go.  The 30 Wallballs was going to make it difficult and I didnt think I would be able to make it thru to the dips when I did the calculation.  This proved accurate.   The Airdyne took me between 45sec to 1 Min+ and that left me at best a minute to do 30 wall balls.  It didnt happen but it was fun trying. 
This Might Hurt (Reps)
20/15 cal- AB
30- Wallballs
AMRAP- Ring Dips
Rest 4min
rd 1 45 reps
rd 2 43 reps
rd 3 36 reps
rd 4 38 reps
rd 5 40 reps 

Oh by the way it did hurt.


Wednesday, December 20, 2017

Left Right and Center Squats and Something Like 16.1

A1) LRC Back Squats
*3 alt. lunges each leg followed by 3 back squats

A2) Banded Side Steps
5x25ft ea
Addict) Something Like 16.1 (Rounds)
8- T2B
25ft- OH Walking Lunge 95/65
8- Bar Facing Burpees
25ft- OH Walking Lunge
8- Power Snatch
4 rounds plus 69 reps

Tuesday, December 19, 2017


 3 Rounds for Time
500 meter Row
12 Deadlifts (Bodyweight)175lbs
21 Box Jumps (24/20 in)

I was not excited to be doing this WOD this morning as I just knew it would hurt a lot and i wasn't really sure I wanted to enter the pain cave.  My objective was to get close to the line but not cross it. 
Time 10:29 20 seconds off a PR.  

Monday, December 18, 2017

Long Row

Monday is 7,500m for time followed by Tabata.

Wanted to go for a 5K PR so set up the rower to do 5k and then do 2.5K without a break.  I should have done them as two separate workouts.  Oh well.   The 5k was way harder than it should have been. 

Sunday, December 17, 2017

RowingWod - #Jones



Row 200
Row 400
Row 600
Row 800
Row 1000

After each row do the following
10 Burpees
5 Hang Power Clean @Body Weight - Weight 172 Did 175lbs

Time 20:47

Saturday, December 16, 2017

Christina HERO WOD

Christina HERO WOD

AMRAP in 20 30 minutes
9 Pull-ups
9 Squat Cleans (95/65 lbs)
9 Kettlebell Swings (1.5/1 pood)
9 Toes-to-Bar
9 Push Press (95/65 lbs)
9 Burpees
On January 8th, 2011 in Tucson Arizona, during an open meeting held by U.S. Representative Gabrielle Giffords in a supermarket parking lot, a gunman opened fire injuring 20 people. Of those injured, 6 of them were fatal including a 9 year old girl by the name of Christina Taylor Green. Born on September 11, 2001, she had appeared in the book Faces of Hope: Babies Born on 9/11 (page 41) and was also the granddaughter of former Major League Baseball player and manager Dallas Green. The “Christina” WOD was written by a friend of CrossFit Northwest Tucson. The 6 movements represent the number of victims of the shooting, 9 reps (Christina’s age) for each movement

Going pacing WOD.  Felt good all the way thru. The Squat cleans were way harder than I expected.  They really gassed me.  

7 Rounds plus 6 reps

I have the best friends

Friday, December 15, 2017

Sunday, December 10, 2017

2M Meter Challenge

Well when we started this challenge I thought 1million meters was an audacious goal. It was scary  and I thought it would become a slog.   In the end it wasnt a slog and increased my overall fitness. Today I completed my stretch goal of 2 Million meters.   Again i didnt think it would be likely that I would complete it, but here we are 15 days until the end of the year and I am done.

I had 6k to do and here is how I got them done

Fish game X 3

1k solo

Rowing Annie
500-400-300-200-100 Meters
50-40-30-20-10 Situps

5 rounds of
200m Row
DB movement

Saturday, December 9, 2017

Train Like Mike Daily Workout – Rowfficient 12-8

Train Like Mike Daily Workout – Rowfficient - 12-8

30′ EMOM:
a) 200m row
b) 10 burpees
c) 12 AKBS @ 53/35 lbs.
d) 40 double unders/80 single unders
e) 10 wall balls @ 20/14 lbs.
Followed by

7 Rounds

200m Row
10 squats
10 Situps

Friday, December 8, 2017

Thursday, December 7, 2017

4km Up And Down, by LiveRowing & Row WOD

4km Up And Down, by LiveRowing



4 Rounds 

10 DB Lunges
10 GHD
10 DB Side Bends

Tuesday, December 5, 2017

Bicycling Presses

(Life) Bicycling Presses (Load)
A) Push press
Shoulder hurts so baled in the 2nd set
B) 3 Rds NFT
500m Row
10ea- Z Prss
10ea- Pallof press
2:00- Mobility

Monday, December 4, 2017

Straight Up, Straight Down

A) High hang squat cleans
10x1 @115/75
5- Hang Squat cleans 135/95
9-Toes 2 Bar

6 rounds plus 10 reps

Sunday, December 3, 2017

Recovery Workout

warm up = Rowing Recovery Row
Row for 20-30 minutes at a stroke rating no higher than 24 strokes per minute. The goal is to stay at a conversational pace, where you’re sweating but can keep up a conversation the whole time.

2-3 rounds (not for time, but should not exceed 30 min )
•2 min Airdyne easy
•2 min Row easy
•30 Sec Plank/
20 Situps
•10 Pushups
•50m Waiters carry

Saturday, December 2, 2017

Game Of Rowers

Game of Rowers Team

Anthony, Juliette, and KjO
The calm before the storm

For total time, each partner rows one interval: 800m/600m/400m/200m, :10 rest between partners

600m time 1:47 Pace 1:29


Event 2 (KJo & Anthony)

Partners will alternate for average watts: 1:00on/:30switch x 4

-Rower will be programmed for time intervals and rest.

-Partner 1 will row 1:00, Partner 2 will row 1:00, Partner 1 will row 1:00, Partner 2 will row 1:00.

-The rower will calculate the average watts at the end of the 4 intervals

Event 3 (Juliette & John)

(Individual, 1 girl/1 boy)

500m Row for time!

Set a PR even though I sat up with 10meters to go


EVENT 4: (KJo & Anthony)

(Individual, 1 girl, 1 boy; not the same girl or boy who did event 3)

50 calories for time!

EVENT 5: (Juliette & John)

Partner workout! (1 boy, 1 girl; not the same girl or boy who did event 2)

1250m row for time, switch as desired

Time - 4:06


(Full Team)

10 minutes for max calories, switch as desired

Final Standings - We didnt place but we were in contention

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Thursday, November 30, 2017