Trail walk with the dogs at Henry's Woods

Easy walk with Bob, Robin, Susie and the dogs. 

Row & Body Weight

 For Time

2 Rounds

500m row
50 Squats
400m Row
40 Situps
300m Row
30 Push-ups
200m Row
20 Walking Lunges
100m Row
10 Burpees
500m row
10 Burpees
400m Row
20 Walking Lunges
300m Row
30 Push-ups
200m Row
40 Situps
100m Row
50 Squats
 29:22

ROW-KB

Row 500
20 kB snatches
Row 500
20 presses
Row 500
20 swings
Row 500
20 cleans
Row 500
20 lunges
Row 500
21:04

Rowing

Rowing

4min
3min
2min
1min
1min
2min
3min
4min
After each round
10 Push-Ups 
10 Sit-ups

Rowing Dumbell DT

Rowing Dumbell DT

5 Rounds
1k Row
12-9-6 - Deadlift, Clean, Press w/ 35 lbs dumbells

ROW Series III Event 4 - "THE PERFECT STORM"

EVENT 4 - "THE PERFECT STORM"

Row 500m, rest 3 minutes

Row 500m, rest 4 minutes

Row 2,000m, rest 4 minutes

Row 500m, rest 3 minutes

Row 500m

Scores:

4A: 2,000m time
7:22.5

4B: Total time
13:59.1

 

Sunday PickUp Soccer

Got a good run in with Tris and Q at Dedham pick up soccer. World Cup watching.

Not Funny 20

For time

20 Thrusters @95lbs
20 Back Squats
20 Push Press
20 Power Snatches
20 Push Ups
20 Pull-Ups
20 Box Jumps
20 Burpees
50 Double Unders
After Every Movement Row 400M

Time:  29:46

ROW Series III Event 3 - "THE ABYSS"

ROW Series III Event 3 - "THE ABYSS"
I have been worried about this one for awhile. Its not super long but the way its programmed, its going to be a sufferfest right out of the gate. Longish warm-up and although not super motivated I just started. I was thrilled how I felt in the first 250 and even the second 250 felt pretty good. By the third 250 I felt like i was underwater. Doubt didnt creep in, it actually raced in and was urging me to throw in the towel. Suffered thru that part and then hit the last 250. This is when Dave M showed up and leant some heavy support which was just what I needed to finish strong. Thanks Dave!


Row 1,000m

Scores:

3A: First 250m time
3B: 1,000m time

Dumbell Moves and Ride

5 Rounds for Time* 5 Single Arm Dumbbell Snatches (75/40 lb)
* 10 Dumbbell Lunges (75/40 lb)
* 15 T2b/ Sit-Ups
* 20 calorie Air Bike
21:12


Plus 30 minutes post WOD on the Spin Bike

Easy Ride

At the Terranea Resort in Palos Verdes California.

35 minutes on the bike.

Monday Row

Got up early before the car service pick up and got my row on while watching replays of WorldCup.

Craic Olympics

The Craic Olypics are always fun but they take a lot longer than I think they will.  Got up early to watch the France world cup game and rowed 7k while watching.


My events at Craic



2min max Pullups - 64.  Did 50 straight unbroken!  Back on the board.

800m Run by 200 with weighted vest -finished 2nd in heat

Rowing 2 hours- did about 12 rounds of rowing.

2nd Attempt at Row Series III EVENT 2 - "DEEP BLUE SEA

I hadnt really planned on doing this again but when I say Brendan's score posted I decided to take another shot at it. Worst case its good training, best case I improve.



Row Series III EVENT 2 - "DEEP BLUE SEA

Didnt feel much better than yesterday. In fact my whoop is telling me I am not really recovered.

EVENT 2 - "DEEP BLUE SEA

Row 3,750m, rest 2 minutes
Row 1,250m

Scores:
2A: 3,750m time
Attempt 1 = 14:13.4
Attempt 2 = 13:58.3

2B: 1,250m time
Attempt 1 = 4:35.5
Attempt 2 = 4:38.6

I wish I could have grinded out that last 1250 meters at a faster pace but had nothing left. 

Row Series III EVENT 2 - "DEEP BLUE SEA

Not a lot of choices of when to do this given the weekends schedule. 




EVENT 2 - "DEEP BLUE SEA

Row 3,750m, rest 2 minutes
Row 1,250m

Scores:
2A: 3,750m time
14:13.4

2B: 1,250m time
4:35.5

River North CrossFit - Jackie

1RM Squat Clean Thruster

95,135,155,185,195,205

  “Jackie”

For Time:

1000m Row

50 Thrusters (45)

30 Pull-ups

7:08 Not my fastest time but I will take it. 

Felt good on the row. Paused twice on the Thursters but never put the bar down and then went 30 straight on the pullups.

Small World

The guy on the rower next to me was dropping in from Santa Barbara and was Clarkson Grad.  How cool is that. 

Two Clarkson Graduates - Great to train with Mitch Bragg

Quick Row

Just got a quick row before the 5:30am pickup to Logan. 3.5

Soccer

A game that we could have won.  We had 12 to start but we knew this was going to be a problem when Burke and I had to split.    We went down 1-0.   I got a nice pass and got in for a finish.  They scored again in the 2nd half and then right before I had to leave I got free on the flank got deep and hit a drive ball across the box which the back mishandled into his own net.   I left with a 2-2 tie.  I was hoping we could park the bus and get a point.  We ended up losing 5-2.

Adderall

“Adderall” or better known as A wod Giorgio would like 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters

Run 1 = 7:20
R1 = 14
R2 = 23
R3 = 21
Total 58 Reps
Strength is much better at this higher weight

Compared to July 1st 2017
Run 1 - Pace - 7:04
Round 1 - 15 reps
Run 2 - 7:19
Round 2 - 17 reps
Run 3 - 7:08
Round 3 - 21 reps

The Widow Maker - The Row Series Workout #1

THE WIDOWMAKER

Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m


Scores:

1A: Slowest 650m time
2:27.8

1B: Fastest 650m time
2:15.7