Thursday, March 30, 2017

CF NAPA Valley Day 3

The coach told us today would be some kind of recovery wod.   Then they posted this:


Ring Dip Progressions


24 min AMRAP
400m run
25/20 Assault Cal
18 Single Arm KB Clean and Jerks (9/9) (35/26)
6 Muscle Ups
3 Snatch (185/115)

This does not look like a recovery wod.  Srin, Mike, Dennis and I went in spite of the hard work out.  The reason the workout wasnt a "recovery" wod is that Coach Brad is moving away so its a tribute wod to Brad.  Brad must be a bad ass. 

Completed 2 Rounds completely and then a run plus 1 calorie! Scaled to 115 for the snatch which was too light and scaled to 3 MUs vs 6.

Wednesday, March 29, 2017

Crossfit Napa Valley Day2

1.5 mile run to gym

2500m Row
5 Min Airdyne



12 min AMRAP
18 Push Ups
15 Cal Row
12 Front Squats (135/95)
9 Toes to Bar

3 Rounds plus 32

Tuesday, March 28, 2017

Crossfit Napa Valley

Skill: 5×9 Strict Pull Ups (rest 1 min)

400m run
10 Power Snatch (95/65)
50 Double Unders
400m run
2 rounds
8 Power Snatch
30 Double Unders

400m run
3 rounds
6 Power Snatch
20 Double Unders
Time = 14:36 
Heather smoked me in the 2nd round.  


Sunday, March 26, 2017

DT with Rowing

3 Rounds of

Row 500M  

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

 Row 500

 1 Round of “DT”
12 Deadlifts,
9 Hang Power Cleans
 6 Push Jerk (155/105)



Saturday, March 25, 2017

Row Balls

Row Balls

Row 500m
40 Wall Balls (20/16)
Row 750m
30 Wall Balls
Row 1000m
20 Wall Balls
Row 1250m
10 Wall Balls
Row 1500m
5 Wall Balls


Thursday, March 23, 2017

Wednesday, March 22, 2017

Row Zone

I was planning on dropping into Crossfit Cty Center and then after looking at the site I realized that you needed to contact them 24 hours in advance and have your coaches email or call them. So opted for a different plan and went to a rowing place and did a crossfit like workout which was cool. Probably about 10 people in th class and it was a mix of rowing and movements with dumbells.

Sunday, March 19, 2017


Just a little EMOM that was suppose to be easy to finish. The rows got progressively harder.

EMOM 5 Rounds

16 DB Snatches
15 Calories
20 Situops
15 Cal Row
16 Strict Press
15 Cal Row
10 Knee to Elbow

All Rights Reserved- Copyright - Tony who is no phony

Saturday, March 18, 2017

Symmetric Wave

Symmetric Wave

Row 1000m
100x Squats

Row 7500m
75x Push press (45#)
Row 500m
50x Pull-ups
Row 250m
25x Burpees

This would be a good test to see if I could stay close to rower man! Matched him in the first round minus 2-3 seconds.  Lost another 2-3 seconds in 2nd round.  Kept close during off rower movements until the pullups and then put the hammer down.  Need to do some more shoulder pushing work

Time - 19:35


Friday, March 17, 2017

5K with Intent

5k. Race pace every 1:30 for 30 seconds in the even thousand meters.

Thursday, March 16, 2017

The Done Workout

For time
25 box jumps
25 wall balls
25 toe 2 bar
25 kb swings @53lb

time - 23:25

Focused on burying myself on the row and then trying to recover on the movement.   It was ugly, slow transitions, broken up reps on in between movements and even with that I couldn't stay under 1:50.  I did manage to beat Anthony on the last two rows but that was because he was sipping a pina-colada and texting his friends.   

Tuesday, March 14, 2017

Row - Thruster - HSPU

Warmup 3k Meters

3 Rounds EFT
Row 1000
Thrusters 95/65
Rest 5:00

Anthony and I partnered up and mixed it up by increasing the weights each round from 95 to 115 and then 135.  We also found out that we messed up the wod and it should have been 18 reps every round.  I thought it was a row and then round of 9 and then row and a round of 6 etc..
Nonetheless it was a good workout.  Managed to keep all of the rows under 1:50.

Monday, March 13, 2017

OHS - Couplet

A) Overhead Squats
95(5), 115(5), 135(2), 155(2). 165(2), 175(2), 185(2)
B) For Time:
Power Snatch 115/75

I wasnt sure how I would do on this wod and didnt think to much about it till Mike Forde said you will break 4:30 and he would take the under.  Sarah C said she would take the over on that bet.  That got me a bit motivated!  First round went pretty well.   The round of 9 was a bit harder and slowed me down.  Total time = 4:07  Beat the under 4:30 time.   After finishing I started to think about where I would find 8 seconds.

Cool Down - 3k Row

Sunday, March 12, 2017


 1k Row Warm Up


Min 1 – 15 Sumo Deadlift High-pulls (75/55#)
Min 2 – 15 Wallballs (20/14#)
Min 3 - 15 V-ups/Situps
Min 4 – Max Meters Row
Min 5 – Rest

Harder than I expected it to be. 

Post WOD 2.5K Row

Saturday, March 11, 2017

Rowing Train

3 Rounds

1a. Row 200m
1b 15 KBS @53
2a. Row for 400m
2b. 15 PP @45
3a. Row for 800m
3b15 DB Snatches
4a 1000 Row
4b 15 T2B


Steve and Anthony crushed the first round. I slowly tried to reel them in.  I got Steve and got to the final t2b when Anthony was still on but couldn't catch him.  Happy to have been that close with a 7000M row involved!

Snow & 10 degrees!

Friday, March 10, 2017

Regualr Class

Snatch Balance Practice
10x1 then 5x1
Partner Workout
5-burpee box jumps
(Alt. Rounds)

Thursday, March 9, 2017

Different than yesterday

Tired and not nearly as motivated as yesterday.  Just got thru it. Didnt even remember to record my time.  I think it was 17 something but I dont really know

Eye Test

Wednesday, March 8, 2017

First time

4k Warmup

For Time:
50-Wallballs 20/14
40-Medball OH Walking lunges
30-Medball Situps
20-Medball Squat Clean to Wallball
10-Medball Pullups

I was in the last heat with Anthony and Dave.  Shocked that i got off the rower before Anthony.   I think that is the first time that has ever happened.   I spent the next minute looking for a medball.  I opted to start with the lunges as all the wall spots were taken.   Felt remarkably good and hit everything unbroken until the pullups. 

total time 11:27

Sting concert for work. Cool to be able to go to the sound check with a small group.

Monday, March 6, 2017

Row & Cleans

Schedule changes allowed me to go to class with Susie Diesel!  

2K warm up

500m Row
5-Power Cleans (increasing)

Went really hard on my rows.  Starting to get where I need to be for a 2k.

Sunday, March 5, 2017


1 K Warm-up

Mix it Up!
Set your monitor for Intervals>Variable>Time. Row 5,4,3,2,1 min with unlimited rest. Do the following after each interval:
10 push ups
10 DB push press @40LBS
10 V-ups

     1:00        297M        1:41.0 pace  
Tried to stay on 2k pace. Not sure why it cut off my last 1 minute split.  Which was kick-ass.  Im getting there.

 2K Cool Down

Watched Prem league and did another 8k

Saturday, March 4, 2017

Full Circle

 4k WarmUp

“Full Circle "
For Time:
1000m Row
50 Kettlebell Swings (53/35)
25 Goblet Squats
2,000 Meter Row
25 Goblet Squats
50 Kettlebell Swings (53/35)
1000m Row

Rows were not great but I was able to do the other movements unbroken.

Thursday, March 2, 2017

Crossfit Ladder WOD

I used the preprogrammed workouts and thought I was doing 9 rounds of 1 min on an 1min rest.  It turned into something different.

1 min on

1 min rest
2 min on
2 min rest
3 min on
3 min rest
4 min on
4 min rest
3 min on
3 min rest
2 min on
2 min rest
1 min on
1 min off

This was brutal.  It shows that I am just not ready for a 2k.   Much work to do.