Thursday, August 31, 2017

Strength Work and Barbell Work

A. Back Squat 5-5-5-5 (Load)
A) Back Squats
135, 225, 225, 245, 265

* Make these squats legit, you should be able to move with a full range of motion with the same tempo for all 5 reps, no struggling
B. 10AMRAP Sq. Clean, Burp. (Rounds)
Squat Clean 135/95
Lateral Burpees over Bar

8 Rounds plus 5 reps 

Appropriate Street Sign Today

Wednesday, August 30, 2017


Warm-Up - 2K


Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20 inch box

Lots of discussion on what is the RX version of the box jump.  The main site had listed 20inches but many other sites had listed 24 inches.   We used main site.

Total Time - 10:06.   This is a wod I havent done but about a half dozen times.  This so far is my best.
Cool down - 2K

Tuesday, August 29, 2017

1k Intervals

Still sore, arms from too many pullups., legs are sore but upper glute is better.
3x8 bent over rows

125, 175, 175, 175

The rest begins when the last person finishes his row
1,000m race pace
Rest 5 min
1,000m race pace, or as close as possbile
rest 5 min
1,000 as close to race pace as possible
Rest 5 min
1,000 as close to race pace as possible

GHD work 

The group is getting to be big so may have to go solo from here on in.

Saturday, August 26, 2017

Craic Olympics 2017 and Dog Days of Summer Complete

Craic Olympics - Team Jamaica!

Here was Marc's Plan which we executed flawlessly.
Max Dubs - Johnny D - 3rd with 129 dubs.  Probably a bad idea to try a new rope.

Max Clean:Jack/Tucker/Johnny D
Was expecting to get to 225 after when I warmed up 205 felt really heavy. Probably not a good idea to do 205 as my first warm up lift.  The upside is that I new I could open at 205.

205, 225, 235, 240lbs - Heaviest I have done in awhile.

DB G2OH/Pull-ups -
Johnny D/Kate
I was really looking forward to this one.  Opted to go in 2nd heat so we could see what we had to do.  I was hoping we could average close to a round a minute.   We got 2nd 5 Rounds 10 reps

Hardio -  I was feeling a little tired and I was a little worried as I dont think i have ever done a wod    Didnt matter I felt great and flew thru the movement.  We did really well and took 1st place by 28 seconds.

with 40 pistols out of the gate.
Raylene-100 DU
Johnny D-40 pistols alt
Ethan-400m run
Adrienne-30 T2B
Marc really wanted to win this one)
Iceman - Pullups
Pick Things Up, Put Them DownJack bowed out of this one after he messed his bicep up in Iceman.   3 Man team was Tucker, -->Brian Sheehy and me.  We picked 225lbs as our weight and just blasted thru it.

I also finished the Dog Days of Summer as this was the week I needed to get 40k and did it this morning. 

Friday, August 25, 2017

What I did on my summer vacation

Packing day - This day usually has left me sad and depressed but now that we have such a nice setup at home I dont mind leaving Maine.   It was a good time and a great break from work.  Here is the board of WODS for the time in Maine.

Friday WOD

7k Row

4 Rounds
400m Row
10 Thrusters


Wednesday, August 23, 2017

Afternoon ride NEH to Cadillac & Park Loop Road

Cant believe summer is almost over and I havent been on my bike since last year and a bike since Hawaii.   Sam & I went out for an afternoon ride and he is going to think I was sandbagging him as I was worried about doing Cadillac and Park Loop road since I had a pretty good workout this morning.   The ride over to the Park entrance wasnt as horrible as it can be and the ride up the entrance road wasnt the usual sufferfest.   So either we were going slow or all the rowing and intervals have helped.  Decided we could do Cadillac and it felt the best its felt in years.  I feel bad as I was hammering on the climbs and that is not what Sam probably expected.

Row Wods


60, 50, 40, 30, 20,10
Calorie Row
15 pushups



Row Minutes
KB Swings
Push Presses


Cool Down Row of 6k

12k for the day.  Just trying to get the meters in to meet the 40K weekly total.

Tuesday, August 22, 2017

Strength and Row Intervals

 Warm Up
10 Rounds of
250 M Row
Good Morning
Ab Movement
Shoulder Press


135(8), 185(8), 235(5), 265(8), 285(10), 285(10)

Front Squats
115(6), 165(6), 165(6), 185(6), 185(6), 185(6)

Row Intervals
2minute rest between all sets

Hike - Penobscot with Sam and Tris

Sunday, August 20, 2017

Row - Body Weight

Weight it getting back on track. Lacking a lot of power this morning in this workout.  Did the best I could.

5 Rounds

4 Min Row
10 Pushups
20 Situps


Saturday, August 19, 2017

Row & Lumpy

Row - 6k & 6K


“Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. 

3 Rounds for Time:
250m Row 

6 Power Clean (135#/85#)

6 Thruster (135#/85#)

9 Deadlift (135#/85#) 

9 Sumo Deadlift High Pull (135#/85#)


Thursday, August 17, 2017

RowMance Interval Wod

Sunrise on Cadillac

4 Rounds   
5min Row
10 Burpees
10 Squats
10 Pushups
30 Sec Plank


Wednesday, August 16, 2017

Front Squats plus WOD Couplet DL & Thrusters

Row Warm-Up - 3600M

A) Front Squat

7-Deadlifts 95/65 Substituted 135lbs
5-Thrusters 95/65 Substituted 135lbs
5 Rounds plus 7 reps

Row Cool Down - 1500m

Tuesday, August 15, 2017

Rowing Intervals + Metcon

Rowing Intervals
115m, rest 90sec x 20

 Followed By
For Time:
Toes to Bar
*400m Run Before each round of Toes 2 Bar
Substituted 500m Row
Total Time - 17:53

Monday, August 14, 2017

Front Squat and PC & PP

Row Warmup - 3k

A1) ¼ Front Squat 1 and 1/14
165, 165,175,195
A2)Build to a Heavy Complex:
3 Power Clean + 3 Push Press
165, 175, 195(3) & (2) (F)

Saturday, August 12, 2017

Row LEGIT from Train like Mike RowEfficient


200m row
200m run
5 thrusters @ 95/65 lbs.
10 sit ups
300m row
200m run
6 thrusters
10 sit ups
400m row
200m run
7 thrusters
10 sit ups…
*Keep adding 100m to the row and 1 thruster each round.
Felt pretty crappy outside of the rowing
Finished round of 800m and 11 Thrusters plus 80M

Friday, August 11, 2017



Feeling a bit worn out.   Couldnt sleep as I have another infection from an ingrown toenail.   UGHH.   This workout was going to be brutal.  Dennis & Brandon went out fast. I was in the middle and Steve and Anthony in the next group.

7:00 minute first mile

Final Run 8:15

Total 23:29

Thursday, August 10, 2017

Row + Breakfast Club

Row 5k plus Fish Game X3

4 Rounds for Time:
16 alt- DB Snatch 50/35
50- DUs
10- DB Squat 50/35 Did OH Squats 200m Run/Walk with DB


3 Rounds NFT:
20- Snow Angels
1:00ea Lax Ball Hip

Wednesday, August 9, 2017

Bar Fight & 8X500

Row - Warmup 2k

Bar Fight

12 clean and jerks @155lbs
Then, 2 rounds of:
  15 toes-to-bars
  12 chest-to-bar pull-ups
Then, 12 clean and jerks @155lbsBar

Fish Game X2
8X500m  Pace starts at 1:58 and go down by 2seconds each round

Tuesday, August 8, 2017

Front Squats - Rowing

Strength Training

A1. Front Squats  10-8-6-4-2 Front squats

B1. Bent over Rows 3x10

185, 155, 135

 5 Minutes max distance - 1417M
rest 5 minutes 

5 Minutes Max distance 1370M

Sunday, August 6, 2017

Run Burpee Run

Danny's call - Run Burpee Run  I like it.  Not a horrific beatdown but still hard.   We added 4 minutes of rowing at the end.  Had to get it in anyways. 

Time - 31:13
 4 Minutes - 955m

Photo Courtesy of Anthony3

Row & Barbell Movement

Workout from Wod Roulette

2 Rounds:

500m Row
15 Clean & Jerks @135
500m Row
10 Snatches @135
500m Row
5 Thrusters @135lb