Sunday, June 25, 2017

Re-Test Row Series 2017 Comp - "Maximum Control"

Re-Test"Maximum Control"

Row for 8 minutes at a maximum stroke rate of 28

Scores are:
A) Total Distance in 8 minutes
B) Distance covered in 2nd 2 minute split

The stroke rate for all four splits must be less than or equal 28 and the average stroke rate must be 28 or less. Otherwise score is invalid / void.

Improved every round!

1 559 vs 553
2.573 vs 567
3.553 vs 538
4 553 vs 551

2237 vs 2209

Saturday, June 24, 2017

30 Min AMRAP - Just move

30 min amrap
Run 400m
10 deadlifts
Row 250 meters
25 sit-ups

6 +250m

Legs are still feeling it so we programmed a wod that would just keep us moving.

Friday, June 23, 2017

Row Series 2017 Comp - "Maximum Control"

 "Maximum Control"

Row for 8 minutes at a maximum stroke rate of 28

Scores are:
A) Total Distance in 8 minutes
B) Distance covered in 2nd 2 minute split

The stroke rate for all four splits must be less than or equal 28 and the average stroke rate must be 28 or less. Otherwise score is invalid / void.

This was an interesting workout for me as I have never really trained race pace at lower stroke rates.  Good new test.

1.  2209 meters
2. 567m in 2nd split

Anthony made us do 3x1k as he had programmed that for his class. Pretty happy with my splits.  Getting close to confident for a 2k.


Thursday, June 22, 2017


For Time: 100 Thrusters 75/45
*each drop = 3 Deadhang Pullups

3 Rounds NFT
10- Ts
5- Negative Pushups
10- Banded Good Mornings

Had the benefit of going 2nd.  Partnered up with Ryan O'Leary and he set a good time for me to guage off of.  

7:39 18 pullups

Chris did 7:19 and 21 pullups

Anthony did 8 something plus 30 pullups

Wednesday, June 21, 2017

Row Intervals

Row 350m 100% Rest 4:00
-Rest 12:00-
Row 350m 100%
Rest 4:00

1. 1:06
2. 1:04.8
3. 1:02.9
4. 1:05.0
5. 1:07.8
6. 1:04.2

Nothing easy about these!

Tuesday, June 20, 2017

Run Burpee Snatch

Coaching recommendation - Casual pace, looking to get the burpees down to a tempo that you can maintain for the whole workout.   Im not sure casual pace is in my DNA for a wod like this.  Turned up the pain dial and got after it.   Last round of burpees box jumps took a huge digger,   at least I was able to do a front roll so I could keep moving. Jammed a finger on each hand and they are both swollen so I hope that doesnt slow me down this week. 

400m- Run
10-Burpee Box Overs 24/20
10ea- Alt.DB Snatches 35/20

5 Rounds plus 400m plus 10 +2

Monday, June 19, 2017

Airdyne time

Took todays WOD off as my legs felt horrible,  After running around with Tris on the soccer field I decided to go to the gym and do some Airdyne work.

 300 CAL AD



20 minutes  - 377 Calories

Sunday, June 18, 2017

Home Straight Row Series 2017 - 2nd Attempt

Woke up this morning and my legs felt like wood.  Never a good thing when you have a comp to do, online or otherwise.    Met Anthony and Danny and did a slow warm up.   Didnt feel great still but knew that I had a score already on the board so that if I crashed and burned it wouldnt really matter.

  • 2A - Home Straight Total Time (3k)
  • 2B - Home Straight Final 1k Time
No matter how bad I feel lately I have been able to rally to get myself into the game so to speak.   Once I begin, I start to set little milestones that if I can meet will allow me to stay focused and moving.   I felt pretty good in the first 1k and tried to conserve in the second 1k and then go for it.


10:46 vs 10:56
3:33 vs 3:40
3:37 vs 3:40
3:36.1 vs 3:36.2

All around improvement

Saturday, June 17, 2017


Victoria 5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
12 Burpees
27 Kettlebell Swings, 1.5/1 pood


I really thought I was going to stop after one round.   The Thrusters were ridiculously hard , in fact everything seemed hard.   Anthony quickly got a few movements ahead, but like yesterday each round I felt a little bit better.   I guess its my body getting warmed up, although you think I would be warmed up after doing a 6k row before the wod. 

Friday, June 16, 2017

Chopped up Nancy-ish workout

A) 4 Rounds EFT 400m- Run
10- OH Squat 95/65
15- Pullups
Rest 4:00

Round 1 - 3:00
Round 2 - 2:38
Round 3 - 2:30
Round 4 - 2:27

My legs are sore and I am absolutely beaten up.  I was strongly considering just going home after the warmup.   Decided to go slow on first round and go from there.  Felt great by second rounds.

Thursday, June 15, 2017

Snatch Practice

Snatch Practice - Lightly attended class.  I was considering skipping it to to the rowing wod but  realized that It was a chance to spend a whole class drilling my technique, which is need of a lot of help.

 Sara gave us some good examples on to get the most out of the practice.

I opted for Snatch complex - used this movement series

Power Snatch
Squat Snatch

round 1 I used 1,2,3 rep scheme

5 sets at 75lbs

round 2 I used 3,2,1 rep scheme

5 sets at 95lbs

Round 3 & 4 went to 1PS and 1 HSS
5 @115lbs
2 @135lbs

Round 5 1 PS @155lbs

Ran out of time for more

Did Week 2 of the rowing comp - Home Straight. Consistent but need to gain 2-3 seconds per 500 to 1000.

Wednesday, June 14, 2017

20 Min AMRAP

20 AMRAP 350m Row
10- Back Squats (Same #)
15- Pushups

Some good splits especially round1!

1 pace - 1:32  1:04
2 pace - 1:46.7 1:14.7

5 Rounds plus 350M row

Tuesday, June 13, 2017

Clean & Jerks

Clean & Jerk
(0:30 between reps)


Sunday, June 11, 2017


 Row Series 2017 -
Good crew doing the Comp wod - Dennis, Danny, and Anthony

Row 5 minutes, Rest 90 seconds
Row 3 minutes, Rest 90 seconds
Row 1 minute, Rest 90 seconds
Row 3 minutes, Rest 90 seconds
Row 5 minutes

Scores are:
A) Total Distance (excluding rest meters)
B) Distance covered in 1 minute interval

Total Work Time = 17 minutes

a) 4669

b) 300

Saturday, June 10, 2017

Marathon Monday WoD

“Marathon Monday”

2 Rounds:
400m Run
26 Hand Release Push-ups
400m Run
26 KB Swings (53/35#)
400m Run
26 Sit-Ups
400m Run
26 Deadlifts (75/55#)
400m Run
26 Air Squats
400m Run
26 Box Jumps (24/20″)


Thursday, June 8, 2017

Ski Erg - Row

3 Rounds

25 Calories Ski Erg
10 Hang Cleans @135lbs
10 Push Ups
10 KB Swings@ 70lbs

6 Rounds

500m Row
10 Box Jumps

Wednesday, June 7, 2017

Road Trip Photos

A few days on the roads and no time to WOD.  Some interesting photos.

Monday, June 5, 2017


Thruster Warm-up

bar,95, 115, 145,155(3)

Kinda For Time: (KFT)
Heavy Thruster
3-6-9-12-15 135/95
10-bar facing burpees
(20min Cap)


Ryan and Mrs Munchie were my pacers in this wod as they were moving thru the workout with ease.  I was able to get between 4-6 reps at a time but it was taking a lot out of me.

Sunday, June 4, 2017

Running Interval Strength and Conditioning Workout

Great workout courtesy of  Anthony, Jeff and Den2. Den2 was going to be the rabbit on the run.  Did well to stay close to him for 2 rounds and then he was gone.

800m Run
10 Burpees
20 KB @53lbs
10 Goblet Squats @53lbs
20 OH Walking Lunges w @25lb plate
800m Run
10 OH Walking Lunges w @25lb plate
20 Goblet Squats @53lbs
10 KB @53lbs
20 Burpees
Total time 33:59

Saturday, June 3, 2017

The Hateful Eight

The Hateful Eight 8 RFT

8 push-ups
8 GHD sit-ups
8 air squats
200m Run
8 pull-ups
8 dead lift (95/65)
8 hang power cleans (95/65)
8 calories on rower

We modified it by adding in a 200m Row and I just realized I left out the 8 shoulder to overhead (95/65).   Good group in the class and Anthony came out of the gate hot.   I was slightly behind but caught him on the run but then he passed me on cleans/rower.  It was a bit back and forth until the third round.  I was just trying to stay within myself and not blow up.   It was great to be pushed hard like that.    So Anthony kept asking me how many rounds as other folks were finishing.  I guess I did an extra round. Oh well.  I also forgot to snap a photo of my board.   i think my time was 35:40

At todays weigh in I was 1lb over last week.  Not bad considering the train wreck that this week was regarding food and exercise.  

Monday, May 29, 2017

“Anthony Raspa” Hero WOD

“Anthony Raspa”

For Time

  • 7,425 meter Row
  • 9 Handstand Push-Ups
  • 17 Hang Power Cleans (135/95 lbs)
  • 19 Pull-Ups
  • 90 Sit-Ups
  • 145 Jumping Jacks
Total time - 40:10

Rowing Split - I think i PRed my 5k along the way.

 In honor of all of those that have served &  protected.

 Trooper Anthony Raspa, 24, of Highland Park, New Jersey, was was a New Jersey State Trooper, who while driving his patrol vehicle struck a deer and then ran off the road. Raspa was pronounced dead at the hospital. "We had him for a short time, a year and a half. He graduated from the academy in October 2013 and now we're burying him, someone who had really the promise of a tremendous career."

Raspa was dedicated to physical fitness. He used to do crew, so the WOD opens with a long row (the 7,425m row represents his New Jersey State Trooper number). The the 9, 17, 19 & 90 represent his birth date (Sept. 17, 1990) and the 145 represents his Senior year wrestling weight class. The exercises chosen are wrestling & football strength and conditioning movements; sit-ups are from the New Jersey State Police fitness test. "Anthony was a strong, motivated, talented, generous one of a kind person and this is just a small way to remember him."