Saturday, April 29, 2017

HERO WOD - Charles Margiotta Battalion 22

HERO WOD - Charles Margiotta Battalion 22

Row 1k
20 Power Cleans @135lbs
Row 1k
20 Power Snatches
Row 1k
20 Thrusters
Row 1k

Warm-Up 4k

I was a little worried on how hard the snatches would be and they were not bad at all.

Approx 19 minutes

Saturday mornings have been weigh in day for Steve and me.   I am happy with the progress and feel pretty good. I'm always surprised when someone asks me my goal and whether its gaining weight or losing weight.   At 50 its about losing weight.
Now its a little creepy that my man Anthony was snapping photos but I guess this as close to feeling like a star I will ever have to deal with.   Nice to have Chris in the house with us today. 

Friday, April 28, 2017


Hero WOD - "Jerry" For time:
Run 1 mile
Row 2K
Run 1 mile

This is always a fun workout and I was looking forward to doing it since I have been rowing better.  

Mile 1 - 7:30
Transition - 20 seconds
Row 2k - 7:47
Mile 2 - 8:05

Total time 23:42 

Didnt feel like that second run was that slow.  My big mistake was when I got off the rower I forgot to do the add on part of the run so even If I was ahead I couldnt just hang with Dennis and Dave when or if they caught me.  So I essentially ran a bit pace blind and blew it.  Both Dennis and Dave beat me on the run. 

Thursday, April 27, 2017


15- Box Jumps 24/20
10- Front Squats 155/105
45- Double Unders
10- Toes 2 Bar

Didnt look so bad on paper, but in reality it kicked my ass. No photos, no nothing, 

Wednesday, April 26, 2017

Partner Wod

Partner WOD but odd number of people and no one wanted to be my partner.   SAD FACE.   Not a problem I just started when the first partner combo restarted.   Runs felt good.  First one was the fastest but lost time coming in the door. Did a more measured run after that and tried to drive thru the movements.

Partner Workout
3 Rounds Each Alt.
400m Run
15-KB Swings 70/53

 Really thought my consistency was good.


Tuesday, April 25, 2017

Rowing Intervals

1K, rest 5min, x5

This went way better than expected! Was able to stay close to 2k pace. I'm sure we will have a 2k test during the No Bread challenge so I will get my chance to perform.

Monday, April 24, 2017

Nasty Girls

“Nasty Girls”
3 Rounds
50- Squats
7- Muscle Ups
10- Hang Cleans 135/95


I was very conservative in my approach to this wod.  Shockingly my muscle ups rocked.  Must be all of the pulling I have been doing on the rower.  They felt smooth and not super taxing.   Broke up the first 2 rounds 5-2, 4-3 and then did 7 straight.  That really surprised me.

Saturday, April 22, 2017

Viking Fran

Viking Fran WOD For time:
Row 1500 meters
21 Thrusters
21 Pull-ups
Row 1000 meters
15 Thrusters
15 Pull-ups
Row 750 meters
9 Thrusters
9 Pull-up
Row 500m

Time - 22:30

Good work on the macros this week.  Weight continues to come off little by little.

Wednesday, April 19, 2017

Monday, April 17, 2017

Marathon Monday

Dennis and I took advantage of the Craic programming(Thanks Jarrod) to complete a Marathon Row.   We started with the 5:30am class and kept going thru the 6:30 and into Open Gym.  I finished at 9am sharp.  So assuming that we started after 5:30 the running clock was at worst less then 3:30.   If you add up the numbers it comes up with a 3:04!  Very happy with that effort.

The aftermath

Saturday, April 15, 2017

Dumb Row

Warm Up - 6k row

 Row 200, 400, 800, 1200,
15 sit ups
9 dumbbell front squats

6 dumbbell shoulder to overhead
3 manmakers

Short but sweet for a Saturday.  Anthony crushed us all.  

Friday, April 14, 2017


Squat Cleans
Ring Dips

Well that sucked. 

Wednesday, April 12, 2017

Monarch Beach Resort Wod

1000m Row Warm-Up

2 sets
10 KBS
10 C&J with KBS
10 V-Ups
1000m Row

Tuesday, April 11, 2017


Happy to be able to fit this one in before I had to head to the airport.

 A) “Jackie”
50- Thrusters
30- Pullups

Kept it at a pace on the rower that wouldnt leave me completely spent.  The thrusters felt fine until I hit #40 and then my legs started to feel it.  Powered thru that and then banged out 30 pullups.  Definitely felt it as I got towards the end.

Was hoping for a faster time but can live with a 6:29!

Saturday, April 8, 2017

BOXROX WOD to Increase Mental Toughness

30 min AMRAP
1000-meter Row
25 Thrusters @65lbs
200-meter Farmers Carry 70lbs, 53lbs, 53lbs

Felt great in the first row and when I picked up the bar for the Thrusters it felt like it weighed 2x what was on it.  Same with the Farmers carry.  Went with 53lbers 2nd and 3rd round.  Still hard but more manageable.

3 rounds plus 1000meters

Friday, April 7, 2017

Row & Abs

40 minutes of Rowing

3 hard pulls
2 hard 2 easy X3
Row at 26 SPM

Hollow Hold

Thursday, April 6, 2017

Burpees & Rowing Calories

4 Rounds EFT
20- Burpees
20/15- Cals Rowed
***Rest As Needed***

  1. 1:42
  2. 1:39
  3. 1:41
  4. 1:41
Great to work out next to SLU Dave as he crushed the first two rounds!  

Wednesday, April 5, 2017

Like a Saturday

25 AMRAP Row 350m
5- Deadlifts Increasing
30- Double Unders
(10-15)- DB Push Press

6 Rounds plus 170m

Felt good on the rows. 

Tuesday, April 4, 2017


A1) Back Squat

A2) Shoulder mobility

My alarm didnt go off so I missed my plan 5:30 row and then 6am class.  Not feeling it, still dragging.  Not sure if its diet or time change.

Sunday, April 2, 2017

Row & Reps with Munchie

John Durocher:    Want to wod with me this am
Andrew Munchbach:
    If it's light, sure.
    I'm sore from yesterday/this week.

 John Durocher:
    Yes me too
 Thats how these things always start and then when you get there you lose your mind and you go way harder than you thought you could.

3 rounds
Row 1 minutes
10 Med Ball Squat Cleans
Row 2 minutes
10 KBs@ 53
Row 3 minutes
10 pushups
Row 4 minutes
 10 t2b/v-up/t2b

30 min 7756 1:56

I was in a workout stupor on the way home but feeling more coherent now.

Saturday, April 1, 2017


 After the beatdown I took this week at Crossfit Napa Valley and the I wasnt even sure I was going to be able to do this wod.   Felt better as I warmed up but knew I needed to stay within myself. Good group of Current and Former Craicers in my heat - Jason Gold, Mark Connolly, Rob Potash, Katelyn, G and Cindi.  

20:14 AMRAP
33- Cals row
15- Deadlifts 225/155
4-Rope Climbs

 Great first round then the rope climbs really killed me. Still managed a PR.

3 rounds plus (33+15+2) 50 reps.   I just didnt want it badly enough to get 4 rounds.

2016 - 3 Rounds + (33+15+1) =49
7:30 AM - Total Reps - 3 Rounds plus 48 reps
11:00am heat - Total Reps - 3 Rounds plus 49 reps

 Rob Potash said I need to work on my rope climbs. 
dont know why this looks fine.

  Spring in New England