1 minute of pain X2

Repeated this one from last year when I did it after a 300m row/400m run and then Bear Complex. 

Repeat From Mt Kisco

1min KBS@70
1min rest
1min Burpees
1min Rest
x 2
rest 3min
repeat

This was a brutally hard wod.  I was sucking wind from the 1st set of  swings on.  

	2012		2013
	Swings	Burpees	Swings	Burpees
Round 1	27	24	30	19
Round 2	20	16	24	16
Round 3	22	17	26	18
Round 4	24	18	19	18

Trying to lean out

Goals are to increase my cardio and to lean out so I am going to try to add some additional wods on the airdyne of concept2. 

After spotting Susie on her back squats I programmed a 5k.   It felt way harder than it should have been. 

Tried to stay consistent.  Mission accomplished. 

No title ....

Warm up 

5x5 Front Squats

 10@135lbs

10@135lbs

5@185lbs

5@225lbs

5@245lbs

3@265lbs

3@265lbs

3 rounds of:

15 Toes to Bar

15 Power Clean @115lbs

15 Box Jumps (24, 20")

15 Overhead Squats (95, 65#)

18:15

Way harder than it should have been.  Stuck in first gear and could never get moving. 

SLU Soccer Locker Room & Rowing Room

Great to be up in Canton to see my folks and my family.   Canton was a great place to go up and I wish that my brother had gave me the heads up on the fund raising for their new lockeroom.  I would have donated not only because its my brother but because I grew up in that field house.   I spent more time in that gym and field house than any other place, weekends, nights, holidays you name it I lived there.  Here are some photos:

First Class!

Smart Board for Video Reviews

The only thing that was even close to the locker room was the Rowing Room.  Even with half the rowers not in the room (Rowers took them home during break) it was still chock full.

I even got to try the single oar erg. 

These gliders for the concept2's were neat as well.

St Lawrence Fitness Center Bear Complex

Great to be able to use the gym at the University when the kids are on break.  That was always a killer when we were kids and the place closed and we tried to sneak in and couldn't find a way to get in.

Warm up:

Back and Hamstrings
Weighted Rope Rope

Bear Complex 5 rounds

Deadlift
Clean
Press (push or push jerk)
Back Squat
Press (push or push jerk)

7 reps @95lbs
7 reps @135lbs
5 reps @165lbs
5 reps @175bs
3 reps @180lbs

All rounds felt good and efficient.  Hardest part was the down on the press.  I need to work at not doing a negative as that takes a lot out of your shoulders, triceps etc..   grip gets to be an issue as well.

Little more than going thru motions

P

Airdyne warmup

A. Power Clean and jerk drill

@135lbs

@165lbs

@185lbs. - felt good and efficient at this weight

@205lbs sloppy push press versus jerk

Good news is my foot felt good and didn't hurt when I drove off of it

B. For time 

Power clean

10-8-6-4-2

Dips

2-4-6-8-10

Time 6:31

Cleans felt efficient.  Dips were unbroken till 8's.  Did 10's 7,2,1

Post xmas Franesque

Warm up

3 rep Front Squat

5@135lbs

5@185lbs

3@215lbs

3@235lbs

3@255lbs

1@275bs

20min AMRAP
5 Chest to Bar
10 Thrusters
20 Double Unders

Just kept moving did first two movements unbroken every round but lacked any spark.  Did it solo in open gym but I dont think it would have mattered.

8 rounds plus 17 reps

XMAS Day

XMAS - rest day with the family.  Xmas dinner at Smith & Wollensky.  A few photos of the day.

12 DAYS OF CHRISTMAS

Rep scheme follows the song: 1, 2-1, 3-2-1, etc. 

1 Rope Assent
2 Front Squat 165/110
3 HSPU
4 DL 165/110
5 C2B
6 BJ 24/20
7 KBS 2/1.5P
8 Ring Dips
9 WB 20/14
10 Cals on Rower/Airdyne
11 Burpee
12 CnJ 165/110

Just kept moving.  All reps unbroken until the clean and jerks.  Did 6-2-2-1-1

Very happy with rope climbs as I finally figured our the figure 8 foot hold.  

50:40

PTO Ish

Barbell warmup 

A1 Hang Squat Clean

5@135lbs

5@135lbs

3@165lbs

1@185llbs

1@205lbs

1@205lbs

1@215lbs

B. 5 rounds

15 deadlifts

15 burpees

Round 1 - 56 sec thought I was done so I stopped and Brendon who was my judge started yelling you have one more rep.   That cost me 2-3 seconds. 

Round 2. - 54 sec

Round 3. - 58 sec

Round 4. - 60 sex

Round 5. - 64 sec 

This was very hard.  We had a 2-3 minute break but it felt shorter as you had to count for your partner while they were going.   I thought I was either going to puke or sh**t my pants or both while I was rolling around the ground in pain.  

Kettlebell Sunday

Warm up
2 Rounds


200m Run
20 Spidermans
50 Mountain Climbers
20 jump squats
10 WallBalls


A1. KB front squats 4x10 @53lbs
A2. KB alt single leg DL 4x20 - Really Struggled with these.  Started at 53, then went to 44lbs and ended with 35lbers as my lower back was seizing up.  Im not sure what it is with this movement.
 

WOD
1min Airdyne
10 goblet squat
10 sumo hi pull
10 kb swings
 rest 1 min, repeat 5x

1. 1:58
2. 1:52
3. 1:55
4. 2:02
5. 1:57

Blue Hill Hike

Jack and I did a hike at Blue Hill.  Ski slope was open even though it was high 40s. Lots of fog at the top.

Back at it

Went to Florian to train with the old gang - Rico, Bill, Noe - really good group to not only train with but hang out.   Super supportive group of athletes.    Rob came with me since Craic is closed today because they  had the holiday party last night and I suspect the coaches are all hung over.   

It wasn't quite a competitors class as everyone was doing a test run for the competition next weekend in Worcester.  Rob and I decided to jump in with Rico and teammate to do the Chipper for the WOD.

2 Rounds @18 minutes

100 Double Unders

80 KB Swings @70kbs

60 30" Box Jumps

40 Goblet Lunges @70kbs

20 Med Ball Sit Ups

Holiday Party

We had a fun work party at Fenway in the EMC club.  The Red Sox were having a party in the State Street club so there was a David Ortiz photo Op.

Trophy Wife

Big Papi and Julie

Busy Week

I had packed my stuff to work out at Lalanne's while I was in SF but that didnt happen.   I was in the office by 6:30am both days and didnt get back to the hotel in after 9pm.   Good two days of meetings but feeling pretty worn down. 

Tonight will be my last red eye of the year.   Looking forward to some down time.

Beat down

Really not excited for the 3:45am wake up call to catch my flight to SF.  Under the weather still and today I really struggled.   Great to get to meet with my team face to face.  We had a fun relaxed dinner at Tres whose mission is to help you discover the wonders of Jalisco, Mexico.  Felt like a late but it was only 8:45pm PST when I got in bed. 

Snow and Rain

First snow of the year which wouldn't have been too bad but the temps went up and it sprinkled as well.  A bit of a heavy wet mess and then temps drop and we had ice.  Other than shoveling I spent the day xmas erranding. 

Somewhat disappointed by some recent events where teamwork and community has been lost.  It's a shame as it had been a tenant of CrossFit.  I guess cliques form every where. 

Battling the chest cold and the WOD

Behind the neck split jerks

Woke up at 5:30am wide awake.  Did a little work and some things around the house and decided that since I was up I might as well go to Craic and just pace myself through the wods.  Jack Daly was in the house which was nice as I have n't trained with him in months.  Ann and Potash was there as well so it was good to have the masters rolling hard.

A. Behind the neck 1 rep Max Split Jerks
Warm up bar, 95

10@135lbs

5@165lbs

2@185lbs

1@215lbs

Practiced this one with the opposite foot going backwards to try and save/protect my foot.

B. Diane 

21-15-9

Deadlifts 

Hand stand push-ups 

Did strict hspu.  This one is not in my wheel house.

9:39

C. Chipper

10 pull-ups

20 wall balls

30 box jumps

40 KBS 

30 box jumps

20 wall balls

10 pull-ups 

8:26

Bang

I was feeling a bit worn out before I went to Toronto and by the 2nd day I was there I was sick.   Nothing super bad but having a hacking cough is super annoying and doesn't make it easy to sleep.  Given its hard to breathe sitting at my desk I figured a high intensity workout at Craic might not be such a good idea.   So two days off and I will see how I feel on Saturday.  I might blow off the advance class and take the opportunity to sleep in tomorrow.

1st visit to CrossFit 416

Warm up

50 double unders

Shoulder work 

Hip work

A1. 4 rounds of 6 one legged Romanian Deadlift 60 lbs

A2. 3 rounds Banded walks 

Forward & backward

Side shuffle left and right facing

Wod

3 round 

20 pull-ups 

25 burpees

30 double unders 

10:18. Burpees definitely took the starch out of me and slowed every round down.

Toronto travel day rest day

Travel to Toronto.  Always happy to travel to Toronto.  Great city to visit and do business in.  Wicked cold on this trip, brought the gloves but forgot my hat.  Wont make that mistake again.

Monday Funday

A. Deadlifts

20 min to work to a heavy triple 

Warmup - 10@95lbs, 5@135, 

5@225

5@275

5@315

5@345

3@375

B. 3 rounds 

30 Cal AD

21 Deadlifts

12 Burpees

12:17

Went our way to fast for first 30. Did it in 40 seconds. Which buried myself in the following rounds.

Odd and Ends

I meant to post this slide show of the trip to Rome that I made awhile back.   It was an incredible trip and I am simply amazed at the engineering and art.  The Pantheon and the Colosseum were amazing.  To think that the Colosseum had a massive awning makes we wonder why we couldnt do that in our modern stadiums. 

Mark Probst posted this great set of photos from the comp.  Just amazing shots.

Dreamforce-throwdown-2013

Walk at Dedham Forest

Fenced path to Town Forest

 Jack and I went to the town forest for a walk.  I have been meaning to do this for awhile once I discovered where it was.  It's very odd as you can only reach it via the overpass on Rt1a.  Yep the town forest is a median strip between 95/128 north and south. Once you enter the gate you are in a narrow fenced channel for about 1000ft before it opens up into woods.   Even in the woods you can't ggy away from the sounds of the cars which is why I think it's not used all too often.   Great quote from another Dedham blogger  who described it as the place to go when someone tells you to “go play in traffic."

Its like some kind of demilitarized zone

Weld Pond - You would never know the highway was just on the other side of those pine trees.

This deer was on the high way side of the fence at the bottom of a hill.  No blood but someone had cut off the antlers.  Wondered if the deer got hit and someone just tossed him over the hill or what. Very odd

This sign wigged Jack out.  He was like Mines what the hell kind of park has land mines.  We discovered this sign and a few others were put up by an Eagle Scout candidate and they were part of an exercise course. 

This is a scary looking tree

 

Check your work

We just has teacher conferences and I thought I was back in 5th grade as the feedback on my son was a carbon copy of mine. Proved it today when I messed up and thought I had to do 50 Burpee box jumps versus the 40 I wrote on the white board that was right next to me. 

It was fun to do the wod with Potash today.  Having a training partner just makes it so much more fun.  It got old last year not having someone to compete against when I was getting individualized programming.  

I got this wod from Chris King whose gym programmed it a few weeks ago.  It looked like a real challenge and I would love to try it again and get past those power snatches. It's kind of like a video game where you want to get past levels. It would be cool to program a multi level wod where you had a time cutoff for each movement of a chatter.  

WOD

For time.

*Strict 20 minute time limit

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 Thrusters 115/75#
50 Double-Unders
40 T2B
40 Burpee Box Jumps
50 Double-Unders
30 Power Snatches 115/75#
50 Double-Unders
20 Bar Muscle-Ups (sub chest to bar pullups)

Like I said earlier I thought it was 50 Burpee box jumps. I finished 46 when time expired. Damn I would have loved to have gotten to the snatches. 

Competitor Class

Warmup

A) 10 MU's for time 3 min time cap 

Rest 5 min

Times 3

1.  6-2-2. 1:41

2.  6-2-2.  1:46

3.  8-1-1.  1:33

B) Partner WOD

20 Deadlifts 10-10

30 Toes2Bar 15-15

40 Box Jumps 10-10-10-10

50 Wall Balls 20-20-10

60 Burpees 15-15-15-15

7:26

Partnered with Rob Potash.  Same wod as the dynamic duo comp in Hopkington. Big difference was we had to be full locked out hips on Burpee bar overs. 

Quick & Dirty

Guile 3 rounds of:
15 Toes to Bar
15 Push Press (95, 65#)
15 Box Jumps (24, 20")
15 Overhead Squats (95, 65#)

Quick warmup and got after this one.  Certainly wasnt bubbling over with energy so I tried to be consistent in my pacing and rounds.

12:02

Rest Day

Today was suppose to be a rest day and a travel day.  After getting through security and hanging out finally boarded the plane pulled away from the jet way and then the pilot made an announcement that NY had a ground stoppage due to fog.  We then sat for 2 hours before finally returning to the gate. So much for a quick trip to NY.  Oh well. 

Yep that was it....

A)TEMPO Deadlifts
5-5-5-5-5
(6sec UP, 6sec DOWN)
Not one of my favorite wods when you have to do all this calculating time on the ups and down.  I know it was to work on our form but I as nervous the entire time that I was hanging out in the most vulnerable spot of the lift.  I also think having to go slow messed me up and my form went to crap.  Not sure if that was all psychological or maybe my form is crap.  This was as challenging for my grip than anything else.

Either way it went like this
1. 165, 185, 195, 205, 205

+
5 Rounds (each for time)
10- Russian KB Swings 70/53
15- Burpees
Rest 3mins

Not sure why I couldnt go any faster    My first round was the worst @ 58 seconds.  Considerably slower than anybody worst round from the 5:30am class.  Got better for every round after. 

1. 58 seconds
2. 51 seconds
3. 51 seconds
4. 52 seconds
5. 52 seconds

Squatty the Clown

Front Squat 3x5

185lbs, 195lbs, 195lbs

Squat Clean

2,2,2,2

185,205,215, 225

Amrap 5 of Power Cleans @185lbs

21 reps

Monday morning post vacation hangover

A. Bench Press

5,5,5,5,5

Warm up with bar

185,195,205(3), 205(3),205(2)

B.  15 AMRAP 

 5 pull-ups
10 Push-ups
15 KB Swings 70
7 rounds plus 15

Great to be in class with Tom Gormley.

Post Break WOD

First time back in the gym after the longest non injury or illness forced break in probably 5 years.  Given I'm just following the gym programming and there was no class today I had no idea what I was going to do.   Wasted way too much time looking online for a WOD to do.  When I finally figured it out and did an easy warmup on the AD I noticed Susie was in the back stretch on a 2k row.   Given that Dickson Boston had just knocked her off the board I knew she would be going for it.  The  ginger ninja sure knows how to row,  She was super smooth, in fact so smooth I didn't know she was in a 2k until I checked her monitor.  She did a 7:50 to get back in pole position.  I think she can even do better.

My WOD

3 rounds of 

7 snatches @115

21 GHDSU's

6:42.  The GHDS really took the stuffing out of me.  I was going to do another WOD but it was already past 12 and Ben needed to run.   Ben did let me know that he took me out of number 1 slot on Annie with a 6:04.   Might have to go after that new best time, 

Roma Day 6 Headed Home

After packing the bags and getting everyone organized it was time to take a stroll before the  for the long journey home.

Day 5 Roma

Plan for the day

1. Vatican City
2. Sisten Chapel
3. St. Peter's Basilica - Climb to the top 531 steps and a lot of very narrow passages one last rope assisted climb
4. Lunch @Ristorante Di Rienzo
5. Ghetto di Roma
6. Portico d'Ottavia
7. Trajan's Column
8. The Altare della Patria (Altar of the Fatherland) also known as the Monumento Nazionale a Vittorio Emanuele II (National Monument to Victor Emmanuel II) or "Il Vittoriano"
9. Gelateria Origini
10. Ristorante La Sagrestia

Day 4 Roma

It had warmed up significantly and we no longer needed our hats or scarves although the Romans still felt it a bit on the cool side.

1. Spanish Steps
2. Villa Medici
3. Walked through the Borghese Park to the Villa Borghese Museum
4. Thanksgiving lunch was at Open Colonna at the  Palazzo delle Esposizioni History(Art Museum)
5. Piazzale Giuseppe Garibaldi
6. Piazza dei Cavalieri di Malta
7. Catacombe di San Callisto
8. Mouth of Truth @Basilica di Santa Maria in Cosmedin
9. Ristorante La Sagrestia
10. Giolitti