Advanced Class Drop In

I dropped in to the advanced class today with a load of other CrossFiters who are in town to watch the regionals.

a) 3 Attempts @Bear Complex - PC-FS-OH-BS-OH & 7 Rounds unbroken

Below is the aftermath of the WoD

Interval version of close relative of Helen

Today's wod was Helen with a twist that being intervals vs a straight run thru. I was feeling remarkably well considering I have only gotten 8 hours of sleep over the past two days.  In fact I should probably be in bed right now but Im doing this blog and watching the Sox trying to win their 5th straight. 

5 Rds EFT
12-Pullups
400m Run
21-KB Swings
Rest 5:00

Round 1 - 2:39
Round 2  -2:39
Round 3 - 2:49
Round 4 - 2:49
Round 5 - 2:47

Annie

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Its been awhile since I have done this wod.  We even partnered up so someone else could count.  Well we wont name names but my partner was too busy taking photos so I had to count myself...

Time - 5:15  This really felt effortless.  Doubles unders didnt wreck me and I just moved thru sit-ups.  Not official without a counter but happy nontheless

Row &. Cleans

Evening class - first time in a long while so long that I thought class was at 7 not. 7:30.  I made good use of the time and settled into a rowing wod.  

1k row 

Aprox 2 minutes of rest 

Repeat as many times as possible before class.  

Round 1 - 3:40.4

Round 2 - 3:40.6

Round 3 - 3:41.7

Round 4 - 3:56.8 

Total 4000m

15:00 minutes

Avg - 1:52

Main wod

3 Position Clean

(High Hang/Hang/Full)

 Rx:1-1-1-1-1

My cleans aren't great but at this point I'm not getting too concerned.  

Round 1 -  135lbs

Round 2 -  165lbs

Round 3 -  185lbs

Round 4 -  185lbs

Round 5 - 205lbs

Did 3 reps at high hang at 205

Almost a real crossfit wod

The day started out bright and sunny....

5Rds (EFT)
10-Push Jerks
Row 10Cals
*Rest 3mins

All rounds at 155lbs except for 4th round when I somehow ended up with an extra 5lbs on once side.  Thats what happens when you are switching weights all around during a timed wod. I knew something didnt feel right.

Round 1 - 1:03
Round 2 - 1:02
Round 3 - :59
Round 4 - :59
Round 5 - :59 

 and then the fog rolled in....

Cedar Swamp

We managed to get one more hike in before Dennis and family had to leave.   Cooler and foggy but still a great hike no matter the weather.  

Double

Dennis and I got up early and did the Brown Mt hike before everyone was up.  Although Brown is not my favorite its still a very good hike.

In the afternoon we went over to Dorr Mt with the whole family and did the ladder trail.  Dorr is one of my all time favorite hikes.

Susie representing ...

First Hike of season

First hike of the season in Maine is always good.  We did Parkman and Bald. Here are a few photos. Its always amazing...

Travel Day

Got in late last night and spent the day getting ready for the trip to Maine and trying to get a full day of work done in 4 hours.  The drive to Maine is always good no matter if I am fighting the Boston traffic on the way out.  Cant say the same for the return.   No WOD today.

Cloudforce London

Finished up at 1am and had a 7am pickup so no workout today.   Cloudforce London was amazing especially the group that opened the show - Britain's Got Talent winners Spellbound.   Here is are a few photos of them in action.  Great meetings and event.  Not so great trip to airport as it took close to 3 hours.

Row & Press

500m Row

21 Push Press

500m Row

18 Push Press

500m Row

15 Push Press

500m Row

12 Push Press

15:50

Andaz Hotel WoD

Managed to get on the EMEA sleep

schedule very quickly.   So I was up early enough to get a workout in.   The hotel gym was small but it had a rowing machine so I was able to get in the wod that I wanted which was a variation of what Craic and CFNE Competitor had programed.

1. “Fortitude” Light
EMOMx30
Odd:  15 Cal Row
Even:  10 Burpees vs the 15 CFNE had programmed

Travel Day

Took the overnight flight to London.   All in all very uneventful.   Manage to get a few hours of sleep in the air and a few hours of sleep on the ground when I landed.

We had a HIPO dinner in a private room called The Study at The Hoxton Hotel located in East London’s skinny-jeans-central – also known as Shoreditch.  Shoreditch is an area where a lot of that of artists lived and worked and now its become the trendy place to go.  Its just a short walk from our new office location.

Inverted Jerry WOD

Jerry is a hero wod named after Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.  The wod is  For time:

Run 1 mile
Row 2K
Run 1 mile
Since I'm headed to London and my running shoes are already packed I flipped it around and did this version;
Row 2k
Run 1 mile
Row 2k
No warm up.  Just sat down and started the row.  The thing was a lot harder than I expected it to be.  Starting the run after the row resulted in a very slow pace. 
Total time 25:50
Will try that one again.

Go things to those who wait

It looked pretty bleak for awhile this morning as we watched the 7am advanced class grind thru their programming but in the end we got a small window from 8:30-9:00.   Sadly Anthony and Steve left when it looked like we were going to get shut out. So it was down to Tom Gormley and the Dennis's - Mahoney & O'Rourke. 

WOD

20 Min Row for Meters
Every minute on the minute 3 Burpees

Rest 5 Minutes

5 Min Row for Meters
Every minute on the minute 3 Pushups

I would have like to have gone 20min, rest 5, 10 min and the rest 5 and row 5 min but we were up against the class so we just did the 20 and 5.


WOD1:
20 MIN - 3604 Meters - 2:46 500M 19 Strokes
5 Min - 1089meters - 2:17.7 23 Strokes

Crossfit EVP Columbus Circle

JWarm up
8 mins
4 Wall Balls
4 Push presses (empty barbell)
4 Rack Lunges (empty Barbell)
4 Knees to elbows
4 Squat Stretches
4 Scorpion Stretches

Training
“Crazy Eights”
For time
8 Rounds
8 Wall Balls (20/14) (10/9ft)
8 Push presses (95/65)
8 Rack Lunges (95/65)
8 Toes to bar

18:20

This would have been a great wod if I hadn't pulled my Psoas coughing lat night.  Talk about painful.  It was a stabbing pain every T2b.  What was more annoying was the coach trying to teach me how to do toes to bars.  I hate using being hurt as an excuse as no one believes it. 

Nice box 

Run Day

A1. Push Press
10-10-10-10-10 - weight gets heavier on each set
A2. 400m Run - Pace increases on each run
rest 3-5min between rounds

Push Press -

Round 1 - 115lbs  - 1:52
Round 2 - 125lbs - 1:37
Round 3 - 135lbs - 1:35
Round 4 - 145lbs - 1:27
Round 5 - 155lbs - 1:24

We did the WOD in groups and I had a nice group to pace with - Dennis Mahoney and Lori Brodeur who can abslutely fly.

Rest Day -

Rest Day plus travel day. 

Substitute

With all the lunges I thought better of trying to do todays front squat and lunge workout.  Opted to do the warm up with class and then dragged a rower outside. 

WOD
6 rounds of
row 1000m
10 GHD Situps

KB class

Sunday 5.11.14

Strength: Single leg deadlifts 4x16 alternating legs @70lbs

Racked lunges in place 4x12 each leg @53lbs

WOD: 14 min AMRAP

7 double swings

100m farmers carry

14 box jumps

7 push press

3 rounds plus the carry

Best I have felt in over a month.  Not 100% but not spent before I even begin. That is such a good feeling.  

Back but not quite

So I went back to Craic today after taking a few more days to see if that helped me recover.   Im Not coughing as much but im still dragging.   This has not been a normal cold by any stretch of the imagination.   

20-15-10-5
KB Swings
10-10-10-10-10
Pullups

Rest 8mins

20-15-10-5
KB Swings
10-10-10-10-10
Pullups
Rx: 53/35

I ended up going with the 70lb KB swing.


First round was fine but not so much after that.

Round 1 - 4:30
Round 2 - 6:46  a lot of time bent over trying to catch my breath,

Saturday Morning Beatdown @ Florain

Warm Up
3 Rounds of
Run 200M
8 KB Deadlifts
8 Squats
8 Grasshoppers
Bar mobility drills


Two the Hard Way
In Teams of 2:
AMRAP-20
30 Wall Balls  20/14
30 DL 185/135
1 works
1 100m KB Farmers carry 53/35 (2 KB)

Team up with Beau.  He did the carry with 70lb dumbells and did box jumps versus Deadlifts

Strength and grip wise felt fine but had zero conditioning and really struggled.  Feeling bad still

6 rounds plus 57

Back to Sick

Thursdays rest day was needed but that became another day on Friday as I am just not feeling well still.   Finally broke down and went to the doctor.  No specific diagnosis other than most likely bronchitis and that I may have some bacterial infection.   Prescribed some medication and I am hoping it works.