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."


Sunday, May 28, 2017

Long Metcon

thinking we should just do a long metcon do we dont beat ourselves up to much before we do Murph tomorrow.
Courtesy of CrossFit Gentofte from Sarah's daily trainin

    50 cal row
    50 cal airdyne
    400 m run
    50 sit-ups
    40 cal row
    40 cal airdyne
    400 m run
    40 sit-ups
    30 cal row
    30 cal airdyne
    400 m run
    30 sit-ups
    20 cal row
    20 cal airdyne
    400 m run
    20 sit-ups
    10 cal row
    10 cal airdyne
    400 m run
    10 sit-ups


Although my strength is down with the weight loss it does make wods like this easier.

Saturday, May 27, 2017

POSEIDON’s Challenge “Wrath of the Wave”

JR gave me the heads up that the Olympian Throwdowns were happening again.  The Olympian
Throwdown is a highly unique online competition of fitness that features 12 different “Olympian God Throwdown” challenges. A New Challenge Every Month.

Poseidon “Wrath of the Wave”
18 Min AMRAP
50 Cal Row
25 Wall Balls
15 Power Cleans
40 Cal Row
20 Wall Balls
10 Power Cleans
30 Cal Row
15 Wall Balls
5 Power Cleans
***Divisional Loading and Standards
Immortal -185/125
Demigod - 135/95
Mortal - 115/75
Wall Balls are 20/14 @ 10/9 ft targets for ALL Divisions

I knew the 185's were going to feel heavy.   Anthony's friend Jeff was in town and he is a strong rower and strong in general so I was just trying to stay close.   Just finished finishing 1 round by 2 reps


Friday, May 26, 2017

1 Million meters in the bag

Hit the 1 Million meter mark today with 11k worth of rowing.  Im going to continue on but not at the same volume.

Tuesday, May 23, 2017

On the road to the finish

Feeling very worn out and tired so opted to just row at home.  10k easy.

Monday, May 22, 2017

Cleans and Burpees/Cleans

A) Power Cleans 3-3-3-3
135, 155, 175, 185, 195, 205 (2, Failed on 3rd)
B) 5 Rounds FT
w/ Partner
10-Syncro BF Burpees
10-Power Cleans 155/105

Partner was Nick Sirianni. Good Pace good wod

Sunday, May 21, 2017

Row _ Barbell Complex

Amrap 35 minutes Row500
1 power Clem
2 front squat
3 push press
4 ohs

First 5 Rounds at @95lbs
2nd 5 rounds @115lbs

9 Roounds plus 500meters

35:42 to finish both rounds

Saturday, May 20, 2017



Row 1k
40 push-ups
Row 500m
40 air squats
Row 250m
40 burpees
Row 250m
40 air squats
Row 500m
40 pushups
Row 1k
40 Situps

1 Round plus 1k and 37 reps

Thursday, May 18, 2017

Wednesday, May 17, 2017

Racing to get it done

Got to gym early so I could get as many meters as possible in before class. I really want to get this done before the end of May.

HSPUs Skill Work
-Hollow Negatives
-Arch Press Position
-Hollow at Extension
4 Rounds NFT
400-Sprint substituted 750m Rows
7-Strict HSPUs
5-Deadlift 225/155 (5up/5down)

Tuesday, May 16, 2017

Rowing Abs and Dumbells

Feeling very tired today so no way was I doing 8X500.   Still got some good rowing in 11k plus 3k in evening.

Sunday, May 14, 2017

Row & Recovery Movement

Drove back from Bedford and came right to the gym.   I was sore from the drive and a restless sleep.  I also ended up snacking way too much versus having real food.   Those are the challenges when you are not at home.  Worse in some cases then a hotel. 

The plan was to do 10 X 1k at a moderate pace and then do some basic movements between sets.

I didnt set up the rowing monitoring properly so I recorded two different segments

 My first two segments
 As you can see I picked it up after that.  The 2nd rep was an anomaly as I had to fix my strap and lost a lot of time.

Saturday, May 13, 2017

40 min AMRAP

500m Row

50 Squats
400 m Row
40 situps
300m Row
30 Pushups
200 m Row
20 OH Plate Walking Lunges
100m Row
10 Burpees
Rinse Repeat  AMRAP 40 Min

3 rounds plus 266M

Friday, May 12, 2017

Power Cleans and C2B

Surprisingly I woke up extra early and was able to get a 4k row in before class.  It was good to drill the cleans.   My technique is average at best.

A) Power Cleans
-Starting position
-Front rack position
B) 21-15-9
Power Cleans 135/95
Chest 2 Bars

It was good to go second and watch Dave work thru this one and even have some splits to work off of.  

Time 6:08

Thursday, May 11, 2017

Around and Up & down

Around & Up and Down

5 Rounds
1K Row
10 single arm KBS @44lbs
10 Squats @185lbs

plus 3 rounds of
1k Row
5 Single arm KBS @44lbs
5 Squats @185lbs

Just trying to clear the cobwebs from traveling.

Tuesday, May 9, 2017

Makena Crossfit Day 2

Makena Crossfit programming was tailored made for me today including a 1500m Row Warmup!

Mobility- Activation

Row 1500km


3 Squat Cleans 155/115
3 Box Jump

 This really taxed me pretty good.  Not that I couldnt do it just that it took a lot out of me.  Not sure if it was the 5k row before or cumulative volume. 


5 Rounds For Time
400m Run
15 OHS 95/65

Probably my worst Nancy ever.   The running was at a snails pace.  The OHS were fine.


Monday, May 8, 2017

Makena Crossfit

My visit to Makena Crossfit marks the 46th box I have dropped into.   This one is only a month old and it has some very interesting owners.   The head coach is Paul Romero. As soon as I saw him I knew that he was not a run of mill crossfitter.  He was completed ripped and leaner than most crossfit athletes.   We figured out we had a common connection, and when I spoke with our common friend he filled me in.   Paul is a world class endurance athlete,  He has competed and hit the podium in over 100 expedition adventure races on 5 continents for the last 12 years, climbed the 7 summits with his son, Jordan.  With all of that the guy is super humble and was 100% focused on helping every athlete get better.    That is not something that is very common in my opinion.

Metallica Chest Monday-

Warm Up
DNS- Dynamic Neuro Stabilization Work
Mid Line Activation-
SuperMan- Commando's,
Diamond P/U's 5x5
Bench/Bar Dips 5x5

Kill 'em All.

KB Bench 53/35 x2 
Close Grip Bench
8-8-8- (:02 Bottom Pause)
Super Set: Deficit Push Ups (45/25plates)

14 KBS (53/35)
100m Sprint (50m out/back)
14 Romanian Dead Lift (BarBell) 185/135


This was a good little wod.   First round everyone was tightly grouped going thru the run but the Deadlifts started to open the gap up.   I was pacing myself off of the wife of another salesforce employee who was crushing the wod.  She ended up dusting me but I finished 2nd and beat the morning score by a minute.

Afternoon Session:
Nice tailwind on the way out and then the way back was into a strong headwind the entire way.

Sunday, May 7, 2017

West Maui Ride

I had considered doing the 60 mile ride around west Maui but realized that would probably be a bad idea for many reasons.  #1 hadnt been on my bike this year,  #2 It was 85F and full sun and the course was brutally hard.  So based on the recommendation of West Maui Cyclery I parked at DT Fleming State Park.  I decided to do an out an back 30 miler.   I felt good at beginning and then hit Honokohau Bay and the infamous WALL.  This is the only time on the bike I thought I would have to walk.  After I turned around I stopped in Kahakuloa  an old fishing village and o have some banana bread and refill my water.  The way back seemed quicker and easier.

Friday, May 5, 2017

Crossfit Flagship

Paused Front Squat (5-5-5-5-5)
3 FULL seconds at the bottom.

135,155, 185, 205, 205

This really smoked me.

Metcon (Time) 10 Rounds For Time:
10x DB Thruster 35/25
10x Toes to Bar

The Thrusters are a complete disaster. Toes to Bars were fine

Wednesday, May 3, 2017

Rowing Annie

Warm up - 5k Row
Double Unders
Row for Meters 100,200,300,400,500


1 - 1:40.5
2 - 1:39
3 - 1:37
4 - 1:47.7
5 - 1:44.8

Cool Down - 2k

Monday, May 1, 2017

Fight Gone Bad

No matter which way you cut this wod its absolutely horrible.  

Fight Gone Bad
3 Rounds For Reps:
:60ME-WallBalls 20/14
:60ME-Sumo Deadlift High Pull 70/53
:60ME-Box Jumps 20/20
:60ME-Push Press 75/45
:60ME-Cals Row

Round 1 - 126
Round 2 - 105
Round 3 - 108
Total 339