500M Row PR

I have been trying to break 1:30 in my 500M Row for the last 8 months.   The best I have done this year is 1:31.7.  My best all time way back in January of 2010 was 1:30.0.    I really wanted to do that!  There were 7 people in class today and we did 2 person heats.  I went last so I could really focus. I was ready for the pain and just wanted to fight through it.   I was in good shape through the first 250M and tried to not fall of the past for the next 150. With 100m to go I just had to give it everything I had.  Final time 1:28.7! Yes - I crushed my time.  It took a lot out of me and spent the next few minutes lying on the floor.  I believe that I can go faster.   I just need to work on rest, sleep and strength.  

The next WOD was in my power alley aside from the med ball clean but there were only 5 so it wasn't going to slow me down that much.  Since it was such a short one  you had to be smooth.   Of course that meant I miscounted and did a few extra reps.  No big deal.  Jack Daly put up a 1:40 that is no joke!

WOD: 5 – 4 – 3 – 2 – 1
Toes to Bar
Pull Ups
5 Medicine Ball Cleans between each couplet


Total time 1:50


Two short WODs  but really hard.   Hoping for a strength day tomorrow that is easy on my wrist which I tweaked yesterday practicing hand stands I think

High Rep

This looked like a good one.  Susie did it yesterday and she was wrecked.   They put a 15 minute cutoff on it and I thought why do that. In fact I even considered going to 135lbs on the Deadlift.  At the last minute I decided to go as programmed and not mess with it,  good thing too as it was brutal!

50-40-30-20-10
Wall Balls (20)
Deadlfit (95lbs)

14:33

Had to break up everything.  After the WOD I practiced handstand and did some L holds.

Working on Weakness

I wasnt going to let the day get away from me and miss a workout.  I really need to do strength 2-3 times a week.  This should be Deadlift, Press, and Squat at least.

Strength:

6X3 Strict Press
Warm Up
10 @ 75
5  @ 95
5 @ 125
6 rounds of 3@135!

WOD
21-15-9
Thrusters 125lbs
Toes to Bars

Wow this was harder than I thought it would be I had to break the Thrusters up quite a bit.  I need to make sure that I am doing my lifts.  This has been my weakness.  Couldnt even get the t2b's moving


Total Time - 10:34

Craic Programming and Consistency

My biggest challenge right now is that my schedule is way off.  Some people ask me how I do it when Im on the road. Its easy I have a routine and plan as far as when to workout and where and when to eat.  This has been all thrown off the last week.   Im on Dad duty as my wife is away.  Trying to work,  get the kids to sailing camp, feed them, keep them unplugged has lead to me not doing well on eating or training front.   Got half the equation going to day with some training but not on eating side.  Way too many cheats.  Hard to stop even though it makes me feel crappy.



Got a good fast hike/run up Brown Mountain. 




Later that Day I hit a Crossfit Craic workout from earlier this week.

Simple but Hard

100 KBS
100 Double Unders

Did 60 straight swings and then just didnt have the will to do more than 10-15 at a go after that.

4:21 swings

Total time 7:55

Crossfit Garage Graffiti Style Mural creation

Its always good to be able to tap into your network to get the right help.  I had asked Dan Falt who is the renaissance man of Northeast Harbor if he knew any contemporary mural artist.  (Think illustrations aerosol art style)  He told me he would think about it and get back to me.   When I came back this week I ran into Dan at the grocery store and he said I have the perfect guy for me - Mike P Mike P.  grew outside of Boston but now practices his trade in NYC.   As soon as we saw Mike P's portfolio we knew it was a perfect match.   Within a few hours he had sketched out some ideas and was ready to start today.    I thought this would  be a couple day process but he was able to finish it in 7 hours.   If any of you want him to do your gym or garage let me know. 


For the full time lapse version check this out this link -
Time Lapse Garage Crossfit Graffiti Style Mural

"Schlitz"

” Schlitz “
4 Rounds For Time:
400 Meter Run
4 Muscle Ups
40 Double Unders

Muscle-ups were easy for me today. I think its because I was really kipping my legs.  Tough wod if you loose your rhythm.

Total Time 15:13

 

Ladder Trail to Dorr

Todays hike was not the usual mad dash to the top but was planned to be a leisurely jaunt to the top.   I was joined by my friend Bruce Rabe and my son Jack who was with us under duress.   Way off the record time but we really enjoyed it.

Ride to Cadillac

The heat wave is over.  Its amazing how many people were complaining about the heat. Its summer it gets hot, get over it.   I havent been sleeping well over the last few weeks and last night was no different.  I woke up around 6am but was so tired I decided I would benefit from another hour of sleep.   Overcast and cooler with a few drips of rain.  Decided to ride to Cadillac and back for time.   1hr to get to the top from my house and 40 minutes to get back.  





After the ride I did a strength workout.  Clean and Jerks
5 X 85
5 X 95
3 x 145 - Failed on last Jerk
3  x 145 - Power cleans
1 X 175
1 X 175

Gotham Chipper

I usually cant stand when I dont know what the WOD is going to be but for some reason at Gotham It doesnt bother me at all.  When we walked in the door here is what is on the white board.

50 du's

40 KB swings

30 box jumps

20 pull-ups

10 hspu

That didnt look bad at all I was looking at the times posted  and they didnt make any sense. I knew that this was going to be either multiple  rounds or something else.  So just as we were going to start big Mike adds to the board and here is the real wod


70 Burpees
60 Sit-Ups
50 DU's
40 KB swings
30 Box Jumps
20 Pull-ups
10 HSPU using 2 45 plates

Time 13:20

Impressive Performance

This is such an impressive performance.   In his debut in the 10k Chris Solinsky in May of 2010 breaks the US record.  

Solinsky in Beast Mode breaks USA 10k record

Race Video Chris Solinsky breaking the American Record at 10,000 meters (10K) at the 2010 Payton Jordan Invite at Stanford University. Solinsky ran a time of 26:59.60 to break the American Record by 13 seconds.

In this race the Canadian and Collegiate records were both broken also. Simon Bairu broke the Canadian 10k record by running a time of 27:23. Sam Chelanga of Liberty ran a time of 27:08 to break his own Collegiate Record by 20 seconds!

Run, DL and Pushups

WOD
3 rounds
Run 400m
20 Deadlifts 135/95
20 Hand Release Pushups
10 Deadlifts 135/95
10 Hand Release Pushups

I totally screwed up what I thought was the top score and really tried to push the pace to put up a competitve score. Only aspect I was disappointed in was the running portion.  I really need to do some speed work.  Im getting slower and slower.

Total time 10:50

Travel Day and Envy

Early morning to get back down to Boston and then a full day and evening of work.  I would have really loved to have hit the Craic house especially because it was a strength day which I need badly.  On the road im at the mercy of what ever the gym has programmed and im running into a lot of METCONs.  Doing Metcons wont get me to the next level I need more strength and skill work.

The WOD named for me - Johnny D's Craic

WOD: Johnny D’s Craic
For Time
50 – 40 – 30 – 20 – 10
Kettlebell Swings (55#/35#)
Double Unders

It was one of those days where nothing fell into place in terms of getting a hike, bike or run on the schedule.   It was a productive day getting a bunch of stuff off the to-do list and spending a large part of the early morning doing work stuff (emails and calls).   Not exactly what i would call a carefree summer day.   Good news is that at 6pm I coached Susie through a modified version of what I did yesterday and then I did the JDC wod.    I certainly didnt set the world on fire but got through it.
 

Time - 11:13

I did have a fun time out on the boat today,  Susie and I amused ourselves doing Crossfit Poses.  We are both Crossfit Dorks.

A little pull-up action off the boom

Add caption

3, 2, 1 go!

Run, C&J and Box Jumps

WOD
Run 800m
21 Clean + Jerk 135/95
21 Box Jump 24/20
Run 400m
15 Clean + Jerk 135/95
15 Box Jump 24/20
Run 200m
9 Clean + Jerk 135/95
9 Box jump 24/20

I was pretty tired but really wanted to do this WOD.  Im going to be traveling next week so I knew that I had to do it while I had access to a barbell.   Coach Johnny Mac set the standard at 15 minutes so I was hoping to stay close.   The running course here is a little more challenging as its on a big hill.  You do get the benefit of the down hill but running up it really slows you down.   The first round of Clean and jerks was not good at all.   I think it was 1 or 2 at a time at best.  

Total time 18:04 

Run Cedar Swamp and Upper Hadlock Trail

I was suppose to meet Henry for a 6am bike ride to Cadillac, got a late night email switching to a run.  Either way I was toast, this weeks travel and work really took the stuffing out of me.   I decided that I was better off getting and extra hour of sleep to help recover.   Still woke up at 6:30 wide awake so decided to see if I could find Henry out on the trail.   I did run into Henry on his way down from Cedar Swamp.   I followed Henry's lead and summited Cedar Swamp Mt but decided to return via the Upper Hadlock Trail.

Travel Day/Rest Day

Crossfit Miami Beach - Kelly

A visit to a new box is always a great experience.  I emailed and tried calling but couldn't get a hold of anyone so I decided to just show up and see what happened.   Got the usual answer - glad to have you join us!.    Crossfit Miami Beach is sponsored by Reebok so they have a fantastic space - really big, big roll-up doors, nice reception and locker room area. All good.  Here are a few photos:

When I saw the workout - Kelly, I thought wow this girl is getting to be a regular date of mine. I had just tangled with her 2 weeks ago and set a PR.    I was up for the challenge but there was a little  wrinkle.   5 rounds and same exercises but different order.   Had to do 30 Box Jumps, 30 Wall Balls and then run 400m.   The first round started well but even after coach explained the course to me I missed the turn.  How hard could it be to go around a block.   Well I blew by the alley as I was thinking I had been on a street and then got really confused and crossed an intersection and then finally circled back.   Clearly the brain was not functioning well.   First round 6:42.   That is 2 plus minutes off what I was expecting and put me into last place in the class.   I had some catching up to do and blew through the next round.   Probably not a good idea as I was now in a energy budget deficit.  No use calling Scotty the engineer of Star Trek fame for more power, as it was clear the dilithium crystals had, had it. I slogged through the next 2 rounds to end in 25:59.   I figured I lost about 2+ minutes so I wasn't far off my pr time,

ROW

Walking in to Crossfit Gotham I could see the rowers out on the floor from the far end of the hall way.   Funny how a piece of a equipment can cause you to break out in a sweat and cause your mind to start racing.  At least now I can sense this and get myself under control before I either start to whine or complain.   I started the self coaching - "you are getting better at rowing",  "the better you get  the less it will will hurt" .  "Focus on technique and all of the tips that my rowing sensei Duncan Kennedy shared with me over lunch last week."

Coach Mike had programmed a nice one. 

L-Sits for time and then a 12 minute row for meters.

 L-Sits
1 - 1 min
2 - 45 sec
3 - 40

4 - 30
5 - 20
Ouch

12 min row - started off well but fell off the pace and couldnt keep up with others in my group - finished 3rd out of 4 in my heat. The overall results are posted on the right

3064meters

Rest Day

Craic House Fix

Vacation ended yesterday and I was really dreading having to return to the grind of work.  The only thing that made it remotely bearable was the opportunity to train at the Craic House.  Good warm up of running and burpees and then a nice long shoulder stretch circuit.  

Skill - Hand Stands
Glen had us work in groups of 3 with two people spotting.  Ashley and Melanie had to spot for me and felt really bad sweating all over them.

WOD
21-15-9
Handstand Pushups
Pullups

So knocked out 15 straight HSPU's and decided to pause so as not to burn myself out.   Well 15 was too many.   I really suffered through the rest doing 2, or 3 at a time.   Pullups were easy no problem.

Time - 8:49

Morrison

"Morrison"
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Alain Creissen a summer friend from NEH who train at a crossfit gym in Charlotte joined me.


Total time 24:15

Elizabeth

Susie is away and it was pouring down rain this morning so it gave me an excuse to drive to Ellsworth and pick up a few things for the house.   I got the additional mats for the floor and I bought a piece of Shower board also called Melamine tile wall panel or Tile Board which makes a great dry erase board.  Tom Loring once again came over to give me a hand hanging the wipe board and then again in the afternoon cutting tiles while the kids had a water balloon fight. 

Finally - with all the chores down it was time for Elizabeth.   Quick Warm-up and then just went after it. 


Lap 1 - 3:53
Lap 2  3:40
Lap 3 - 1:54
Total Time - 9:29  17 second PR

For some reason there just isnt enough time to work on all the things I need to work on.  Cleans, Jerks, HSPU's somehow I need to work on them.

Rest Day

Shocking - the weather was nice and I was still able to be disciplined and take a rest day

10 Min AMRAP

One thing for sure is that AMRAPs dont scare me anymore after the online qualifiers.  Its all about going right to the edge but not over it where you crash and burn and have to stop to breath.

WOD
10min AMRAP
7 Chest to Bar Pullups
14 Double Unders
7 Burpees

8 rounds 2 reps

My legs are completely spent, not sore but very fatigued.  I also had a terrible day eating wise.   Got up early for a mountain run and didnt eat anything until 11:30.   Then ate a bunch of snacks out on the boat and then had desert.  Oh well.  Wont happen again for awhile.

Ladder Trail to Dorr

Got a late start to the day so didnt have time to go to Cadillac as well.  The Ladder trail is brutal.
No where near the record of 16 minutes that is for sure.

Ride to Cadillac

Early morning ride to Cadillac Mountain with Henry Fox.   Felt better than I expected. 

Paul T Holiday WOD

I almost ran out of time before we had to get on the boat in time to make our dinner reservation.  Its hard to believe on vacation that one would be hard pressed to find the time to workout.  The challenge is that on vacation its hard to get into a routine.   What I had planned to do was to do an early mountain run and then come home and take my son to sailing.  By the time we got back the construction guys were here to do some of the last punch list items.  So the WOD got pushed.  A few projects around the house, kid pickup, lunch at the pool.  The trifecta - Ocean Swim, Ocean Pool Swim and then the pool.  Getting in the ocean was so cold my back literally froze up and I had a hard time breathing.   It was 89 degrees air temperature and the Ocean temp about 54 degrees. WOW that was a wake-up call.  Came home and started a cooking project with my oldest only to have to stop to take the youngest to tennis.  Hang out at the tennis clinic.  Drive home to get the oldest and then my window was less than hour so I sent Susie. 

Start the WOD at 4:30.  This had better be fast as I need to finish, shower, and be at the boat by 5pm.


Paul T Holiday WOD
5 Rounds
400m Run
20 KB Swings
20 Pull-Ups
30 Sit-ups

Total time 20:08
Lap 1 3:36
Lap 2 3:59
Lap 3 4:10
Lap 4 4:22
Lap 5 3:59
Just missed my 20 minute goal

Good workout.  Definitely easier than running up a mountain.

Cedar Swamp Mt Run

I decided last night that trying to do a full run to Sargent Mt at this point is not advisable as that is close to 10 miles and takes 2hrs. Certainly cant do that and then turnaround and do a crossfit work-out an hour later.   Tom Loring piked me up and we drove up to the gate house to park and we saw a familiar face in  Henry Fox.   I figured Henry was on his way back down from a run to Sargent as he is a super early bird.  He said he just was doing a loop around Hadlock as he has had a foot injury so hasnt been able to train.   Great to see him, he looks as good as ever.  Hopefully getting out on the bike with him tomorrow. Henry gave us the idea to just do the run to Cedar Swamp which was a good idea.  The beginning of the run was certainly harder than I would have liked but by the time I got warmed up I felt good.  In fact it was the first time in a couple of years that I didnt have to walk on the steep section just off the carriage trail.

Brown Mountain Family Hike

Got a second trip up the mountain with my family, my sister in law and niece and their two dogs.  We went up the front side of Brown Mountain which is called the goat trail.  Its just over a quarter of a mile and straight up.  The back side is all down hill and passes the reservoir and then does a short uphill to School House Ledge and then back home.  Here are a few of the good photos including the requisite Crossfit Handstand at the top.

Forest reminds me of the forest where the Ewoks live

Great Blueberry Patch

Home Sweet Home

 

 

First Mountain Run of Season

It is interesting how easy you forget how hard something is over time.   As I was thinking about the first mountain run of the season I was planning on doing the customary run to Sargent Mountain which is about an 8# mile round trip run.   My buddy Tom Loring who is not only more talented and better looking is also smarter and suggested a warm up run to the top of Norumbega Mt also known as Brown Mountain.    This was a good idea as I was really suffering when we hit the incline.   It felt just like you do when your doing Fran except its not over in 4 minutes.   Not much of a view today due to the fog.  Here is the course:



When I got backed we dropped Tristan off at Sailing and then I coached Susie through her 100 Burpees.   She did awesome - 7:33

I broke in the barbell and rack with some strict press work

2x5 at 95lbs
3X5 at 115
1X3 at 135
1x1 at 155
1x1 at 165 Failed

Crossfit Northeast Harbor & 100 Burpees for time

CrossFit Northeast Harbor Maine

Got the gym unpacked and assembled, thanks to some help from my friend Tom Loring.   A wall timer is on its way from Amazon later this week and I need to get some bags of sand to weigh down the rack or bolt it to the floor. Not sure which option I am going to go with yet, I you all have opinions let me know.   Here is a photo of the gym.  I would like to create a video later this week. 

With all this new equipment you would have thought I would have done a equipment intensive wod.   Nope - the coach programmed 100 Burpees for time so that is what I did.   Susie was going to go first but she tweaked her back so she has to wait till tomorrow.   It was nice to have her counting and yelling out splits.  So here is how it went down.

25 burpees - 1:09
50 burpees - 2:38
100 burpees - 5:33

I think this is a record for me.  Last time I did it I was 6+ minutes.

Time Trial

 Its a bit like XMAS here as there are all kinds of boxes of things we ordered for the house to opened and a pallet of of crossfit equipment in the garage to be installed.   I wasted a beautiful day weather wise getting the house in order and running errands.   Didnt even get to assemble the rack.   My work out was built into an errand.  I had to drop off the rental car so i loaded my bike in the back and got to go out on the maiden ride on a bike I bought 2 months ago.    16 miles into a head wind all the way.   Good grind on the legs.   48:45 average just under 20mph. 

Kelly

Warm Up

2 minute double unders

WOD
Kelly
5 rounds for time
Run 400m
30 Box Jumps 24/20
30 Wall Balls 20/15

For some reason I coudnt do a double under for the life of me.  I practically tripped on the rope just trying to get it in position to start.   After a ridiculous slow start I was able to put together a nice 30 consecutive set at the end.

Coach John and Paul put some ridiculous times on the board today each taking a minute off their best times.    The night before I felt great, legs felt good, but for some reason I woke up at 2am and couldn't get back to sleep until almost 5.    So whatever good feeling I had the night before had vanished.   

My goal was to just stay under 5 minutes a round.  It wouldnt be good enough to beat John or Paul but would be a best for me.  I also didnt want to scorch my first run as that has proven to empty the tank and cause my later rounds to sputter.

 Round 1 - 4 minutes

Round 2 - 4:23

Round 3 - 4:57

Round 4 - 4:53

Round 5 - 5:03

Total Time - 23:18

This was a dramatic improvement of 3:30 over the last time I did this wod and almost 2 minutes better than my previous best.   I think its because I tried to even out the runs and I feel stronger on box jumps and wall balls,