Felix the Cat

Airdyne warmup 45 minutes -   514 Calories

Felix the Cat

6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
9 Toes-to-Bar
With a weight vest (20/14 lb)

26:01

Demetrious

Airdyne - Warm Up - 36 minutes - 18k

6 Sets -

2 Hang Power Clean + Power Clean + Front Squats + S2OH

Bar - 95lb, 115lbs, 135lbs, 145lbs, 155lbs, 165lbs

"Demetrious"

20--16-12-8-4

Bench Press

Row Cal

13:42

The Quad Hike.

Quick trip to Maine last night to drop some art work off at the house so we didnt damage it trying to load all of our gear into the car.   The drive went very fast - Spoke with Eric K and then my Bob and Robin and I was there.   Place is coming together.  I tossed and turned all night so when I got up around 5am and got the new Sonos gear up and running as well as the TV.  The Painters showed up super early  which was great as there is still a lot of painting still left to do.   

Got out on the trails and did Bald, Parkman, Gilmour, and Sargent via Cedar Swamp trail and the Grandgent back down.

Back at Blue Hills for Intervals

Headed back over to Blue Hills to tackle the Ski Hill for some more intervals.   I was joined by my buddy

Jeff A who is a very good runner so I was a little scared.    The only advantage I had is that he had never run it before.   I am always amazed at the folks who are tackling this hill.  They arent the fittest in the world so that thing must be an absolute bear.  Its not easy even walking when you are fit.   The goal today was 4 full circuits followed by an up and down.  

Jeff spotted Katrina Davidsdottir at one point - how he could even see during this run was amazing too me.    We ended up crossing paths with her a number of times and she gave us encouragement every time.  Keep it going guys.....  Nice to see one of the World's fittest athletes caring enough about a couple of old guys to give us a shout out.  

I felt better than last time but I have to say that last full loop was tough.   PR'd the hill down to 4:10 and all of my laps were faster than last week.

Easy AIrdyne plus Upper Body & AB Work

AD Warm-Up - 40 minutes - 403 calories - 20.4 km.

 3 total rounds
. 1️⃣ INCLINE BENCH DB ROWS 💥 12 reps
2️⃣ POWER BICYCLES (wait until the end 😍😂) 💥 10 reps each way
3️⃣ DIPS💥 10 reps
4️⃣. PULL-UPS 💥 10 reps
5️⃣ DRAGON FLAGS 💥 1- Reps
6️⃣ SPIDER DB CURLS (hammer grip) 💥 12 reps
7️⃣ REST 💥 1 minute .

Go for Run Wod

Airdyne Warm-Up -5 Minute 41 calorie - 2.4K

Go for a Run Wod
Run 10 minutes
50 Air Squats
40 Bicycle Crunches
30 Curtsey Lunges
25 Pushups
10 Burpee Pull-ups

Run 8 minutes
40 Air Squats
30 Bicycle Crunches
20 Curtsey Lunges
15 Pushups
5 Burpee Pull-ups

Run 6 minutes
30 Air Squats
20 Bicycle Crunches
10 Curtsey Lunges
10 Pushups
5 Burpee Pull-ups

Lap 1 - 1.27 miles  - 2.04 Km
Lap 2 - .77 miles 1.23 Km
Lap 3 .6 miles - .97km

10 Minute Core

10 Minute AD - 71cal 4.5K

Rowing & AlexisBodywork Wod

Airdyne - 16:30 Minutes - 200 Cal - 9.2k

Row 1 min  rest 1 minute

Row 1 min  rest 50 seconds

Row 1 min  rest 40 seconds

Row 1 min  rest 30 seconds

Row 1 min rest 20 seconds

Row 1 min rest 10 seconds

Row 1 min rest 20 seconds

Row 1 min rest 30 seconds

Row 1 min rest 40 seconds

Row 1 min rest 50 seconds

Row 1 min rest 1 minute

15 min amrap

15 Plate ground to overhead
15 Pushups
15 Cal Airdyne
15 sit-ups

4 rounds plus 32 reps

Row plus Sunflowers

Warmup on Concept 2

3 Min Warm-Up

500m Row

1 min recovery row

400m Row

1 Min Recovery Row

300m Row

1 min recovery row

200m Row

1 Min Recovery Row

100m Row

1 min recovery row

500m Row

1 Min Recovery Row

SUNFLOWERS  

5 Rounds for Time:


1 k bike
12 DB deadlifts + 9 DB hang power cleans + 6 DB shoulder to overhead
30 air squats

18:42

5′ rest

For Time:
42-30-18
Calorie bike
21-15-9
DB floor press
V-Ups

9:52

Smoker Cross Training WOD

AD Warm-Up - 10 Minutes - 6K

Smoker
400m run
30 KBS
400m run
30 Pushups
400m run
30 s2oh
400m run
kB sit-ups
400m run
30 squats
400m run
Plank Pull Thrus
400m run
30 KBS
400m run

23:48

Quick trip to NEH Maine and back

Went up to drop off some stuff for the project in Maine and come right home. Lots of driving but the project is coming along.

Blue Hills Ski Area - Hill Repeats

Dennis and I went over to Blue Hills Ski area on a bright sunny and warm day to get some hill work in.  The plan was to run/walk to the top and then jog down and around.   Its just about a quarter mile to the top and none of it is easy and then its just a little over a mile on the access road and back over to the start.   I was surprised at the number of folks working on that hill.  It was all shapes and sizes and they were really getting after it.   We ended up doing 3 full rounds and then 1 up and straight down the ski slope.

The Hangover

AD Warm-Up - 25:38 - 302 Calories - 14K  

Hangover

0-10 minutes
Run 1 mile
Max Pull-ups
10-15
Row 1k
Max Strict HSPU
Run 1 mile
Max double unders
Row 1k
Max Lunges 

18min EMOM

AD Warm up - 21 - 201 -10.6k 

Cash-In - 1.6 Mile run

18 Min EMOM

add 20 lbs every 2 rounds

1 - 10 Front Squats

2 - 15 Deadlifts

3 - Rest

Cash Out 1.5 mile run

50 Russian Twists

AMMA

Airdyne Warm-Up - 18min 208 cal 10k.

Amma”
4 Rounds:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 DB Power Snatches
400 Meter Run

29:49

Cash Out - 50 sit-ups with 45lbs plate

Plank and Upper Body

Airdyne Warm-Up - 31:29 minutes

300 Calories

15.8k

Instagram: @richard_duchon

All plank variations 30 seconds each:

1 shoulder taps

2 spider plank

3 hill climbers

4 superman plank

5 plank jumping jacks

6 toe taps

7 plank get ups 8 plank jumps in & out 9 plank wipers 10 rest

11 star plank

12 plank pike walks

13 hill climber leg lift

14 single arm plank left

15 single arm plank right

16 plank side steps

17 side to side plank

18 cross body knee tuck

19 plank hold

20 plank push-ups

Upper Body Wod

5 Pullups

5 Dips

15 Russian Twist/Abs

10 Bicep Curls

5 Pushups

Blue Hill - Dog Walk - Bike and Hill Climbs

Dog Walk to start the day

Followed by Bike Ride to Blue Hill - Hills Runs and Bike Home

Esplanade & Regular Ride

Dog Walk on the Esplanade

                             

Regular Ride

Caitlin

AD Warm-Up 25 min - 225 Cal - 7.6miles -12.3k

Caitlin

2k Row

120 Calorie Bike

1 mile Run

24:17

Battery Acid Workout

Airdyne Warm-up -22 min 210 cal - 11.1 K


Battery Acid Workout 

For Time
 
* 1  Mile Run 

* 15 Thrusters 

* 1/2 Mile Run 

* 21 Pull-Ups 

* 1/2 Mile Run 

* 15 Sumo Deadlift High-Pulls

* 1/2 Mile Run 

* 15 Dips 

* 1/2 Mile Run

* 15 T2B

* 1/4 Mile Run

32:25

This was terrible. Once my HR spiked I couldnt recover.

Power Station

Warm Up Airdyne - 20 min  9k

Power Station

Row & C&J
100m Row
10 C&J @95
200m Row
9 C&J @105lbs
300m Row
8 C&J @115
400m Row
7 C&J @125lbs
500m Row
6 C&J @135
600m Row
5 C&J @145lbs
700m Row
4 C&J @155
800m Row
3 C&J @165lbs900m Row
2 C&J @175
1000m Row
1 C&J @185lbs

Total time - 42:59

I cant believe I was that much slower than 2017

Sweet Sixteen

Airdyne Warm-Up - 15 Minutes - 165 Calories - 5 Miles / 8K

Cash-In - 2 Mile Run -


Sweet Sixteen - 16 AMRAP
10 Renegade Rows
20 DB DL
30 Abmat Sit-Ups

6 Rounds =10 reps

LandMine Workout -

Airdyne Workout - 31 min -16.1km

LandMine Workout - 3x10

Landmine Thruster
Landmine Row
Landmine Single-Leg RDL
Landmine Anti-Rotation
Landmine Reverse Lunge
Landmine One-Arm Chest Press

Retest - Row Series - Bent Over a Barrel

Mick Ebeling and I did a video chat to share the pain of this last event.  Both of us had done it and decided to do it one more time.   I was happy with the rerow but suffered another brain fart in the first 1K.  I was 100% focused on not going too hard and felt that staying at 1:52 pace was fine.  What I should have been looking at was the total time and picked it up as 3:45.1 was a tad slower than I should have been going.  I cant believe I made that simple of a mistake. The good news is that i crushed my 500's.   That score was decent.  Probably will end up in 4th but my fitness is improving!

Bent Over a Barrel  

Row 500m
   Rest 2 minutes
Row 1000m
   Rest 1 minute
Row 500m
   Rest 2 minutes
Row 1000m
   Rest 1 minute
Row 500m
   Rest 2 minutes
Row 1000m

Scores:
4A: Slowest 500m
4B: Slowest 1000m

Last Time

This Time

Athlete on Fire

Athlete on Fire 

Cash in 1 mile Run
 
Followed by
400m run
10 Burpees
400m run
10 Burpees
10 Push-ups
400m run
10 Burpees
10 Push-ups
10 Sit-ups
400m Run
10 Burpees
10 Push-ups
10 Sit-ups
10 squats
400m Run
10 Burpees
10 Push-ups
10 Sit-ups
10 squats
10 Lunges
400m Run
 


Cash Out 1 mile Run

1 Mile Run - 7:31
Middle work - 18:53

Run Home

Row Series - Event 4 Over a Barrel

Row Series - Event 4 Bent Over a Barrel -Full go.   Plan was to go for 1:45 & 1:52 pace for 500's and 1k.  I started off strong and felt good so I decided to get aggressive with the 500m pace.  I hit 1:42.6 comfortably so decided that was the new target.  1k was going fine as well.   I started the third round of 500M and got really confused and thought I had 2 more rounds left.  Totally wrecked my score.  I will test again on Sunday morning.   Probably need either move to 1:43 pace or move to 1:53 pace in 1k. 

Full on

Test Run

Drilbit

Airdyne  - 25 minutes - 321 Calories - 14.1Km

Drill Bit

10,9,8,7,6,5,4,3,2,1

Deadlift
DB Press
Cal Row

15:06

Tomato Can & Bent Over Barrell Test

 Airdyne Warm-Up -
30 minutes - 357 Cal -16.5

Test Bent Over Barrell Test
500m
1000m
500m
1000m









Tomato Can
200m Row
20 Wall Balls
200m Run
20 Med Ball Sit-ups

15:58

Strength Day

31 minutes  - 288 Cal - 15.5 Km

Lynne WOD
Five rounds for max reps —
Bench press (155) 10,10, 5,55
 Strict pull-ups  10,10,8,6,7