Friday Pure Crossfit

5:30am Class today!  I kind of knew it wouldnt be sold out with the first open wod happening tomorrow. 

10AMRAP
10-Goblet Squats
10-Pullups
20-Situps
30-Double Unders
Rest 10mins
x2
(goal is Same Score)

My double unders were on today and I was able to do the first 5 rounds unbroken and then I started thinking and they got messy.

 Round 1 - 4 rounds plus 30 reps
Round 2 - 4 rounds plus 6 reps

Headed to work

EMOM

Skill Session:
Handstands
+
EMOM 12min
5 Deads
5 Handstand Pus
Rx:225/155, Handstand Push-up


Jarrod was in a wicked chatty mood this morning.  Going over upcoming competitions and even trying to get me to sign up for the opens.  Not going to happen this year.   

Rest Day

In Boston - Ops meeting and the Celtics game.

Row, Row, Row and then Row again

6:30am class - We all warmed up under the pulllup rig since the 5:30am class was still going when as we neared our start time.  Great to have Jarrod and Andrew put up some scores to chase.  Even better to have Anthony in class to partner with.  

4AMRAP
15-KB Swings
10-Burpee
Row Max Effort. until time expires
Rest 4mins
x4

This should have read Max effort until time expires or you expire.  
Round 1 - Usually this one hurts the least and you have your best score.  Only partially true.  It really felt hard the whole way thru.
Round 2 - I was having a hard time breathing.  Once I stopped I spent 1 minute trying to blow my nose and the other seconds from puking.
Round 3 - Tried a quick 10 pull and really wrecked myself
Round 4 - Trying like crazy but going no where fast

Total Meters
Johnny D - 3124
Anthony - 3075
Andy - 3096
Jarrod - 3159

Front Squat and Pullups

Warmup

Couch stretch

Band work

Scapula with rollerball

Wod

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

Front Squats (from floor)

Chest 2 Bar

15 min cap

@185lbs

The 185 was not super heavy but the rep scheme really took the stuffing out of me.   This is one that I am sure can be done sub 10, 

11:13

Death by Kettlebell

Warmup

400m run

10 KB halos 

10 Push-ups

30 KBS Light

20 H2H swings 

Strength 

A1 8 chest press

A2 16 seesaw press 

X3times

Wod 

400m farmer carry @44lbs

4 rounds

21 double KBS 

15 double snatches 

9 dips

400m run 

19:55 

Combo off 44lbs and 35lbs

What can I say other than this absolutely sucked.  There was no part of this that was fun or easy.  That said nice to be in Rita's class.  She is good to give the proper encouragement and ass kicking. 

Metcon City

8 am with the old people posse.   Anthony, Eric Klein, Steve M and the Ginger Ninja.  

Nice Warm up and then on to the WOD.   Pretty funny as we had a few false starts as everyone tried to get the ergs set up to do 250m repeats.

WOD

6 Rounds

250m Row

20 Wall Balls

10 T2Bs

Thrusterpolozza

Thrusters work to a heavy triple

(15min)

45,85,135,165,185,205

+

4AMRAP

10 Thruster @95lbs

30 DUs

Rest 4min

x3

Round 1 - 3 rounds plus 1

Round 2 - 3 rounds plus 2 

Round 3 - 3 round plus 1 

Great small class just Michele Deroma, Judy and Andrew and myself.  That said we only had half the gym as the other half and  the music was hijacked by programmed athletes.  Not cool in my book but it's not my say. 

My foot held up for the double unders better than it has in a long time.  Looking forward to the day I don't have to worry about it at all.  

Class with Coach Johnny Mac

Pullup Strength Work:
4x (3-5reps) Hardest variation possible

Rd 1 5 Bar Muscle-Ups

Rd 2 5 Bar Muscle-Ups

Rd 3 5 Bar Muscle-Ups

Rd 4 5 Bar Muscle-Ups

+
Air Dyne
:20 100%
Rest 3:20
x4
+

4 Rounds for Time:
20 Unbroken Kettlebell Swings
Rx:70/53

@6:30

This workout was one of those that while you were doing it didnt seem that bad but within a minute of finishing you felt like you had been run over by a truck and punched in the heart.

That said I really like these wods that leave you really messed up.  I guess its cheaper than drugs.

President's Day leg crusher

Warmup

Pull-ups 

Strict C2B 5,5,4

Bar Muscle-ups 3,5

5 rounds

10 back squats 

350 Row 

Rd 1 - 1:08 /1:38

Rd 2 - 1:09 /1:39

Rd 3.-  1:07.9 / 1:37

Rd 4 - 1:18/ 1:52

Rd 5 - 1:07.6 / 1:36.5

KB Sunday

Warm up

KB WOD

4 min AMRAP #1: 4 Double Swings & 4 Burpees

Active Rest 3 min KB Sit-ups

4 min AMRAP #2: 4 Double Push Press & 4 Front Squats

Active Rest 3 min KB Russian Twist

4 min AMRAP #3: 4 Double Cleans & 4 Double Jerks

Just Niko and Laila and myself in class so plenty of feedback in my technique or lack there of

These wods are always harder than they look. Used 44lb KB for movements except Russian Twist and Clean and Jerk

Anthony's Birthday Wod

8am old guys wod guest programmed by Anthony because it's his Birthday.  Good turnout of athletes - Anthony, myself, Eric Klein, Steve Mammone.  Rob Potash jumped in even though he did 7am advanced and one youngster Giorgio. 

Wod- Cindy

20min AMRAP

5 pull-ups 

10 push-ups

 

I wasn't really into doing this as I just did it a few weeks ago so I put the weight vest on to mix it up. 

15 rounds 

Wynn Gym

Got stuck here for another night last when my connecting flight was delayed.  Huge bummer.

Kettlebell Warmup

7's Dumbell WOD

5 rounds

7 Deadlifts @45lb dumbells
7 Hang Squat Cleans @45 dumbells
7 Push Press @45lbs dumbells
7 Burpees

12:10

Splits
rd1 - 1:49
rd 2 - 2:31
rd 3 - 2:38
rd 4 - 3:01
rd 5 -2:20


Compare to 9/28/2011

http://johnnycrossfit10.blogspot.com/2011/09/dumbell-wod.html

Back on track

The CrossFit gym in Vegas was closed all weekend for a competitor Cert.  Dennis and I drove over to Crossfit max effort. They don't post the wod so it's always a surprise.

Strong warmup 

Wod 

3-6-9-12

Back squats @245

Box Jumps @30inches

All good except lost focus in round of 12 and cracked my shin on the box. 

Crossfit Max Effort

Craic connection in Vegas, Rob Potash, Dennis Mahoney and Daniel White.  Dan had to drop out but we were still 3 strong.   

First off Max Effort is massive and absolutely first class.  Nice reception area, break room, cubbies and locker room. 

Coaching was first rate.  In fact the class had two coaches.  

Warm up 

400m

Line drills 

Skill work on push press and T2B

5 rounds 

15 push press@95lbs

200m run

15 t2b

200m run

19:04

Moved through consistently but I was completely dragging.   Lack of sleep and food is taking its toll. Really drained. 

Trip to MSP tonight and back to Vegas tomorrow.  Looking forward down time this weekend. 

Rowing intervals

Rowing intervals

Rest is 1x1
4x250m. 48, 48.3, 48, 50.6
4x500m 1:47, 1:44, 145.7, 1:49.9
2x1000 3:54, 3:48.3
4x250m 49.4, 49, 46.4, 51.9

This wod was pretty brutal and shows that my engine needs work. I'm hoping these weekly rowing sessions help do the trick.

The rest periods weren't absolutely exact 1:1 as Dennis and I were switching off.

We got up before the sun to get this workout in before the SFDC management session in Vegas at the Wynn.

Here is a shot of the sun finally getting up:

Travel Day

Headed to Vegas for 7 days of executive meetings.   There should be some kind of law about how long it is either ethically or morally allowed for a business to keep its employees in Vegas.   Since they instituted the new rules regarding phones I have taken the opportunity to snap a few shots.   Here are a few flying over Lake Mead.

Masters Testing Wod

Masters test

10 min to get

50 t2b

1 rep max C&J's

25 reps

185lbs

15 reps

205lbs

10teps

215reps

Failed at 225

20 rep back squat

Warm up 

10@215

5@230

5@230

20@230 

Got more in me on this. I was just dizzy.

Always important to spread the PR around and not always focus on the pr magnets.  So today we are highlighting the letters EAR.

Clear Winter Day

8am group of the old guys.   Anthony, Dennis and EricKlein.  Rob Potash joined us after he finished with the 7am crew.  He is in Jarrod's personal training possee but  honors us with his presence.

The Wod as programmed is pretty bad-ass.  I scaled it down to 165lb from the prescribed 185)

Moonrise Kingdom

4 rounds of:

12 Chest to Bar Pull-ups

9 Deadlifts (185, 135#) @165lbs

6 Hang Power Cleans (185, 135#) @165lbs

3 Shoulder to Overhead (185, 135#) @165lbs

14:02

Muscle-Ups

5x (3-5)

4,5,5,5,3

We worked in pairs for this wod and ran two heats.  Dennis was my partner
10 min amrap
5 pull-ups
10 Push-ups
15 air squats

12 rounds  Felt amazing the first 2-3 rounds and then fatigue set in.