Monday, September 25, 2017

Open 13.4 Replay

“13.4”


7AMRAP
+3- Clean & Jerks 135/95
+3- Toes to Bar

3,6,9,12 +3 reps into round of 15

Total of 63 reps


Compared to my two previous times:

Attempt 1- 84 reps
Attempt 2 - 71 reps
Attempt 3 - 87 reps

 



Sunday, September 24, 2017

As Expected WZA Week 2 WOD 3

I am not a HSPU Ninja.   I can get by but not at this volume.    It is something I should spend more time on for sure.  I can improve my technique no doubt.  


4 ROUNDS FOR TIME
21 CHIN-OVER-BAR PULL-UPS
15 KIPPING HSPU
18 KB GOBLET SQUATS (70/53)

The only concern was the HSPU's  The concern was for a good reason.  I can not do that volume.  Need to work on that.

Got thru 3 rounds and 28 reps.  Had 8 HSPU plus the goblets let to do.

Score:  20:00 Plus the 26 second penalty

Saturday, September 23, 2017

WZA Online Challenge Week 2, WOD 4 & 5


WOD 4 & 5 - Two for One Special On a 20 minute clock
30 Cal Row
30 Toes to Bar (Scaled: Hanging Knee Raises)
30 OH Squats - 95, 65lb (Scaled: 45, 35lb)
Immediately into…
WOD 5- WITH REMAINING TIME (or if not completed, at the 18:00) find a 1RM Hang Snatch
tie breaker 1st round time

Total 11:01

Round 1 - 5:14

Part b - 135,155,165

Partner WOD

Team up with Steve for the Partner WOD.   We kept it close to Athony and Jeff but then we just ran out of gas.

Teams of 2
60 cal row
50 wall balls
40 power cleans
30 lateral burpees over bar
20 pull-ups

2 Rounds plus 60,50,40,9


Thursday, September 21, 2017

Rowing WODs

 Courtesy of RowingWOD

Abs Surprise:





Wednesday, September 20, 2017

Live Rowing Community posted Wods

Wod 1 Oh Gee, Fix your rating Workout 
Row 500m at 22 spm 30s rest Row 1000m at 26 spm 30s resr Row 500m at 30spm Standing start for the opening 500m, other two can be rolling starts.
 




 

 

Wod 2 19' Pyramid Workout Summary

4'/3'/2'/1'/2'/3'/4' @SR24/26/28/30/28/26/24

 

 

 

 

 

1500 Step Rate Workout

Tuesday, September 19, 2017

Row Wod & Addict

3k Row Warmup



 20 x 125m, rest 1:15 after each, all out effort every one.

 WoD
6 AMRAP
500m- Row
Into:
5- T2B
50- Double Unders sub 25 airsquats

Rest 4min
x3


Rd 1 - 3 rds
Rd 2 - 3 rds plus 7
Rd 3 - 3 rds plus 16

Sunday, September 17, 2017

Rowing & Soccer

Did an 8k as a warm up for my game.  We finally won our game 3-1.  First win in 12 matches. Bad news is that I think I broke my toe.



Saturday, September 16, 2017

WZA Wod 2 - Death By Triplet & Partner Wod

8 Burpee Box Jump Overs (some divisions: burpee, step-up & over)
8 Hang Power Snatches
8 Thrusters

If an athlete completes the round within the two minutes, they’ll rest the remainder of the two minutes, and then earn another 2-minute round from 2:00-4:00. This continues, until the athlete is not able to complete the allotted work within a 2:00 window.

This workout is scored as the total number of completed rounds and reps.


As reported earlier this workout i hideous.

4 Round plus 16 reps

Then Partner WOD - Teamed up with Tom Gormley. Good wod.

Complete for Time:
60-50-40-30-20-10
Cal Row
Box Jump overs
STOH 30lb dumbell
T2B




Friday, September 15, 2017

WZA Online Qualifier - WOD1 Celebrate 7 & Test of Wod 2


Week 1, WOD 1 - Celebrate 7
7min AMRAP of Squat Clean & Jerks @165lbs



 Tie Break - Time at 10 Reps

24 Reps

Time - 2:43

I knew this was one that was going to be tough one.  7 minutes is a long time so you need to pace but you cant be too slow. I was bummed that I missed the last Jerk.  I rushed it because time was running out. 

Shot break to take the kids to school and then did a test run of wod 2. Even with steps up it was awful.  I tried a moderate pace to see how far I could get.  Not far at all. 

Death by Triplet” - Complete as many rounds as possible, each within a 2 minute window, of the following:

8 Burpee Box Jump Overs (some divisions: burpee, step-up & over) 
8 Hang Power Snatches
8 Thrusters

2 rounds plus 4 reps 










Wednesday, September 13, 2017

Reebok | LiveRowing #BeatBriggs Challenge

1000m 30 sec rest
500m 30 sec rest
500m 30 sec rest
500m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest
250m 30 sec rest

Todays place- 28th place
Workout Time-  14:00.3
Distance - 4k
Split - 1:45.0
SPM - 31









































































Tuesday, September 12, 2017

Partners WOD

Partnered up with Dennis for this wod.  This was a fun one. 


10 Rounds FT (Time)
Partner Workout
10 Rounds FT
P1: 400m Run
P2: AMRAP Row

*Alternate Running until each partner has completed 5 Runs

*Alternate score will be Meters Rowed
 
Time - 20:13
Meters 4565

Lots of math required on this one. 


Photo courtesy of Anthony Paparazzi

Monday, September 11, 2017

250m repeats with Bar work - Game Day

Mondays are always hard.  Especially when you have a game on Sunday and then have to do intervals on Monday.

Monday 8 Rounds for time:
250 meter row (RP + :10) x 2; (RP + 5) x2; RP x2; (RP -:05) x 2
Odd Round 12 hanging cleans RX 90 lbs
Even Round 12 barbell row RX 90 lbs
Tabata ABS


Saturday, September 9, 2017

Mr. Halfie

Mr Halfie by @WODRoulette

5 Rounds

5 HSPU
6 Cleans @175 @135lbs
7 T2B
8 KBS @70lbs
9 Wall Balls
20 Dubs  200m Run

The Master Craic class was a bit crazy today.  Big number plus Dennis and Brandon were going for board scores for Christine and Sarah was trying to do an intro.

19:06




Friday, September 8, 2017

Power Row

1250 x 8
Stroke Rate 20/22/20/24/20/26/20/28

This workout was much harder than I anticipated.  I was trying to keep a good pace regardless of stroke rate.  I have lots of work to do to get more consistent. 

Even worse is I forgot to take a photo of my board. 


Tuesday, September 5, 2017

Back to School & Deceptively

 I cant believe that I have a senior and freshman in High School.   Where did the time go!




WOD
4 Rounds for time:
500 meter row RP + :15, :10, :05, and RP
10 burpees
15 wall balls


My goal was to go 1:59, 1:54: 1:49, 1:44.
This was much harder than I expected it to be. 




Monday, September 4, 2017

Lumberjack 20 & Boston Bound Ride

A)"Lumberjack 20"
20- Deadlifts 275/225
400m- Run
20- KB swings 70/53
400m- Run
20- Overhead Squats 115/75
400m- Run
20- Burpees
400m- Run
20- Chest to Bar
400m- Run
20- Box jumps 24/20
400m- Run
20 DB Squat Cleans 45/25
400m- Run
Scoring: Time 29:28  pr by 10 seconds




Sunday, September 3, 2017

Birthday Boy - 5k Row with Barbell Moves

Cant believe that Tris is 15 and Jack will be a senior!




















Solo effort. 5k row every 2 minutes do either:
5 front squats @135lbs
Or
3 S2oh @135lbs

 27:55





Saturday, September 2, 2017

Freedom Trail

“Freedom Trail” AMRAP 3
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
Rest 3:00
AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
Rest 3:00
AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
Rest 3:00
AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)


Rd 1 - 7 reps
Rd 2 - 12 reps
Rd 3 - 11 reps
Rd 4 - 10 reps


This was a lot harder than I expected it to be.  First round I forgot all about the burpees and I was 7 reps into the thrusters when I realized I had 21 burpees to do! The hard part of this wod is that you had more time for thrusters but they got harder and harder every round.   Weight is back to normal.  Need to stay disciplined.

Squad minus 1