Regular WOD

Final WOD of the opens.  I really liked the programming for this years OPENs.  Interesting after 4 years of opens that they did this WOD for time.  As nasty as some people thought the WOD was going to be I was looking forward to it.  Too bad that my glutes were sore as hell from DT and the Thursday WOD.

My plan was to just go out at a pace that I could maintain the entire time. Went head to head with Tom Gormley knowing that he would fly on the burpees. 

21-18-15-12-9-6-3 reps for time of:

95/65 thrusters

Bar hop Burpees

I might have paced it a little too much but it was good enough for a regular workout.

Time - 15:57

Classic CrossFit

Was excited to see the classic CrossFit programming scheduled for today.   It would be great if we could turn the clock back to CrossFit before it exploded commercially.  But then again it's always exciting to start something new.  Ok so back to the WOD - the wall balls and burpees were not in my favor but the wall balls sure would be.

AMRAP 10min

50 Wallballs 20/15

40 Burpees

30 Toes 2 Bar

20 KB Lunges 35s/26s

10 Muscle Ups

Rest 10mins

x2

Got 3 muscle ups both rounds.  

Mike Kennedy - Our Hero

Have you ever been close to tragedy? Or been close to folks who have?
Have you ever felt the pain so powerful, so heavy you collapse?
I've never had to knock on wood, but I know someone who has.

Mike Kennedy is a true hero and will be missed

“The people of Boston have a simple charge today – remember the sacrifice of Lieutenant Walsh and Firefighter Kennedy,” City Councilor Josh Zakim, who represents the neighborhood, said in a statement this morning. “Their heroism and professionalism, both which stood tall in the face of unimaginable circumstances, is staggering. I join all of Boston, reverently, respectfully, and extend our thoughts and prayers to the families, friends and comrades left behind. What our firefighters do for us – how can we ever repay that debt?”

"DT"

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

11:28

3 Hours of Sleep!

Last night woke up wide awake at 1am and couldnt fall back to sleep until 4am.   I pondered just getting up and going to the gym then but decided to wait it out and get another hour of rest. 

Back to Back 10 min AMRAPs

10AMRAP
200m Run
15 Stepups
10AMRAP
350/250 Row
20 Situps

Did 5 rounds in the first part and then 4 rounds plus 100meters in 2nd half.

We celebrated the Boston office opening today and it is really kick ass.  Awesome view.

Mid Morning WOD

Met Dennis to do the WOD today at 8am.   Low key for the most part.  Andy was doing 14.4 and we started after he ended.   Colin joined Dennis and I. 

Open WOD 14.4
AMRAP 14min
60 Calories Row
50 Toes To Bar
40 Wallball 20/14
30 Clean 135/95
20 MUs

Used the row as my warm up for the most part. Tried to keep even pace and the heart rate down.  Finished at 3:30.  

T2b - 20-15-7-5-3

Wall Balls - 10-8-6-5-6-5
 30 Cleans all singles

I think I had just under 1:30 to go when I finished

MU - 4-1 and then time expired....

In the hood

I was able to hit the Craic house since my trip to Manilla was postponed.  But first I had to take Tristan to the South Shore for inter squad club scrimmages.  North vs South clubs.  They all played well considering it was their first time outside and it was barely 40 degrees. 

Susie and I hit a wod in the afternoon.  I played it too cautiously and ran out of time versus started failing reps. 

Opens WOD 14.3

AMRAP 8:00 of

10 Deadlift @ 135#

15 Box Jumps

15 Deadlift @ 185#

15 Box Jumps

20 D/L @ 225#

15 Box Jumps

25 D/L @ 275#

15 Box Jumps

30 D/L @ 315#

15 Box Jumps

35 D/L @ 365#

15 Box Jumps

Ran out of time loading bar for 315's.  Clearly had fuel left in the tank but took it all too slow. 

130 reps

Huge day for Clarkson Women's hockey and the whole university! NCAA Champs!

Crossfit Kawaihae Day 3

 Every coach and every athlete I met at Crossfit Kawaihae was super welcoming and supportive. I dont think I have been in a gym that had so many nice people ever.


Warm Up

400m Run W/Med Ball
PVC Mobility

Skill

Rope Climb
L sit hold
Hand Stand Hold

Coach Monica

Ring Hold

1 min each station
2 rounds


WOD
5 Rounds
200m run
10 KBS @53lbs
12 Lat Bar Burpees
25 Double Unders

Time - 16:14 


Cool Down
400M run

Ring of Fire abs
5 Sec hollow hold # 10 sec ab movement


9 reps
Stretch

Rowing Tosh

I was close to bagging today and opting for rest but I wanted to get 3 days in a row more! We had a full day visiting the observatory,  Kaumana Caves , Botantica Gardens and the Akaka Falls waterfalls.
Opted to visit health club and do:

Rowing Tosh
3 rounds of Rowing 250m, 500m and 750 meters.  Rest the duration it took you row the distance

Compare to johnnycrossfit rowing-tosh

55.4 1:50

1:46 1:46

2:43 1:49

1953 total

51.8 1:43

1:45.3 1:45.3

2:44.5. 1:49.6

3495 total

53.8. 1:47.6

1:47.6 1:47.6

2:44.1 1:49.4

4500 total

16:15. Pace 1:48

Community

Went back to Crossfit Kawaihae for another wod. I have to admit I was a little scared after the wod yesterday. Well today didn't disappoint at all.

Warm up
Line drills
30 squats, 20 push-ups, 30 OHS, 10 pull-ups

Strength
Emom 2 x 5



3 Hang Squat Clean @135

5 SOH @ 135

Programmed to be 65% but could change weights.  I messed up and should have gone heavier 

Emom 1 x 5 @50%

4 front squats @155

6 back squats @155

Wod

4 rounds

10 deficit hspu 45lb plates

Did 10,8,5,5 as scaling method

15 HRPU

20 burpees to 6" target

Rest 90 seconds

17:30

Unexpected

Full schedule today! Since we were all up super early we decide to make the long drive across the island to the Hawaiʻi Volcanoes National Park.

On the drive over we cut thru the middle of the island and the weather changed drastically. The sun disappeared and it was just like Maine with a thick fog and rain and temps 20-30 degrees cooler. We also saw huge herds of wild sheep moving thru the lava fields.

Once we got to the far Northern side the weather flipped back again. So so many amazing things.
1. Stopped at Kikeau visitor center and got a great overview of what we should/could do


2. Saw the smoke from lava activity at the Halema'uma'u crater from the Jaggar Museum. Amazed at the number of steam vents so far away from Crater. We couldn't go past Museum as the road was closed because of a land slide.

3. Drove down the Chain of Craters roads and stopped to see the Thurston Lava Tube as well as to hike the Devastation trail to the Kileau Iki crater overlook

By this time we had been up for awhile and starving so we headed back to Hilo to have lunch at Ken's pancake house at the recommendation of the hotel valet.


In Hilo too a short detour to see The rainbow waterfalls. No rainbow but the falls we amazing. On the drive back we stuck to the coast this time and saw so many deep gulches that emptied into the Ocean. It sounds like we should have stopped to see the Akaka Falls which is 5 times the drop of Rainbow falls.

Then back to the hotel to relax at the beach.

Crossfit Kawaihae

Wasn't sure we would have the energy but we did have the motivation so Susie and I went to Crossfit Kawaihae to get our Wod on.

Crossfit Kawaihae is in an industrial park next to two active tenants. One is some type of repair shop and the other is storage for some kind if landscaping company. Super friendly coaches and athletes. Box is smallish but well organized and equipped.

Warmup

Dynamics with PVC pipe 

Line drills 

30 squats, 20 push-ups and 20 OHS 

Strength/Skill 

E90seconds x5

10 T2B

3 Snatches @65%max went with 115lbs

All unbroken and fast

30 min Amrap

800m run 

4 Muscle Ups

This was going to be long and made even more challenging when they showed me the course which was 400m uphill.  Nice to have the downhill coming back but it would be energy sapping. 

We for right into the wod as soon as we ended strength and skill and I was last out the door.  Moved up but not far in the  first 800 -  then banged our 3 and 1 muscle ups.  I had to move a box that was in the way.  One guy was out the door and he would stay ahead of me until the start of round 6.  I caught and passed him on muscle ups and headed out the door with 2 minutes to go.  He caught me on the run but I suspect time was over but everyone who was out running finished the run.  It was a tough workout because of the heat for sure.  

On the way back to hotel Susie and I stopped at Hapuna beach to cool off.  Managed to keep everyone up for dinner tonight. 

Mauni Lani

Got to the hotel in time to have a late lunch on the beach and to relax in the ocean and pool.  I rented a jeep wrangler so we would not stuck at the hotel and have a chance to explore.  Tris and I road our bikes to the Fairmount Orchid to see the Petraglyphs Park.

If I thought everyone was tired yesterday today was worse the whole crew was out by 7:30!  I made a another reconnaissance trip to find the closest CrossFit gym and restaurant options 

Exploring SF

Made good use of the Saturday in SF after we landed.  Quick exit out of airport but then we ran into mega traffic as we got downtown due to a St Paddy's day parade.  It didn't faze us much as when we arrived at the hotel Vitale our rooms were ready and the weather was a perfect 70 degrees and sunny.

We had a nice lunch at the Market Bar in the ferry building and the took a walk to Coit Tower and around the City.  Back to the hotel for a rest and the. Tris and I explored the bow and arrow sculpture before dinner at Gott's.  We were all pretty wiped out from travel.

Just Work B****

Bring it on
Ring the alarm
Don’t stop now
Just be the champion
Working hard like it’s your profession

 WOD

500m Row
20 Thrusters @95lbs
250m Row
15 Thrusters @115lbs
500m Row
10 Thrusters @135lbs
250m Row
5 Thrusters @155lbs

14:14

Mayor of Hamelin Town

Took the Red Eye back on Wednesday night so that I was back in time to see Tristan's play.    He played the Mayor of Hamelin town in the Pied Piper.  I think Susie and I were more nervous than he was.   He was terrific!

4th & 5th Grade Musical- Pied Piper

The 4th and 5th grade will perform Pied Piper-The Musical,
a musical adaptation of the classic story of the Pied Piper.

As in the past, fifth graders have speaking roles, and fourth graders serves as the ensemble. The fourth grade also will also open the show with their own original one-act play, Rats! Students helped devise the script through drama class activities.

 

 

Hotel Wod

I knew that Today was a must day wod if
I didn't want the week to be a total training bust especially with tonight's  red eye guaranteeing a Thursday rest day.  Slept until 6:30am which was fabulous and really needed but meant it a hotel wod day.  I at least found a really good one with a weird name.  

PSS

AMRAP in 20 minutes: 

5 Pushups  

10 Situps  

15 Squats

Hit this one without any warm up and let the early rounds of the wod act as the warm up.

Hit 22 rounds which I'm happy with. 

Nice sunrise as seen from Hotel room.