Recovery Ride

Early ride with my man Eric Klein.   Always good to ride with Eric as he always gets some nice photos.   Longish, not to fast.  Good to just get the blood pumping. 

Stealing my post WOD photo

Masters Fight Club

Opening day of Masters Fight Club (MFC)
For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

It was pretty easy to figure out who would be smoking the first part of this wod.  Gormley was like a missile on the run and scorched the course with a smooth 6:04.  I came in next 40 seconds later!  While we were on the return leg a guy walking down the street let us all know how far behind we were on the guy in the red shirt.  Nice run Red Shirt guy!   Back in the gym it was a good fight.  Dennis, Steve and Rob did a nice job to close the gap and it was a very close finish.

Time: 16:40

We rested and cheered on Anthony while he did his 2k Time Trial.  Killer 2k road for a new gym record!

WOD #2

10 min EMOM

Row 10 Calories

Max Burpees in time left over

48 Burpees

Good burner!

Rest Day

Considering doing the wod this morning but made the mature decision to take a rest day!

Deadlifts & Double Unders

Warm Up
3 Rounds
Run 200m
10 Good Mornings
10 Boot Strappers

30-20-10
Deadlifts
60-40-20
Double Unders
(10min Cap)
Rest 10:00
x2
Rx:205/135

Messed this one up right from the beginning when I loaded on 215lbs vs 205lbs.

Round 1   - 7:28

Round 2  -  7:02

5k Row

5k Row - Nice and simple.   I half considered doing the wod from competitive programming but decided that its too much of a hassle to do my own thing in Dedham and I am not driving over to Craicwood. 

The gang is all back now that summer is over as well. 

Content with my 5k row today.  Really tried to dial a consistent approach and then pick it up as best I can in the end.   Time 19:10.8 

Good WODing

Classic WOD and big 5:30am class.  You can tell summer is effectively over. My man Eric Klein is back, but sadly Anthony Demusis is not in the house.  You can see how sad Eric looks.

Warm Up
3 Rounds
200m Run
10 Shoulder Pushups
10 Mountain Climbers
15 Squats


WOD
Run 400
20-KB Squats
20-Pushups
Run 400
15-KB Squats
15-Pushups
Run 400
10-KB Squats
10-Pushups
Run 400
5-KB Squats
5-Pushups
Rx:70/53, Hand Release

Gormley was the man in this wod. From start to finish he as he leader.   10:45 to my 12:03

Post WOD recovery run with Tom Gormley.   Need to keep doing these runs!

Monday Rest Day

Kettlebell beatdown

First time at Craicwood for a workout was the Sunday kettlebell class.  Always hard and always challenging.    Rode my bike over to get there. 


Commute:

Warmup:

200m run
10 downward dogs
10 lunges
10 Press l/r
5 pullups

WOD
Weights: Men 44/35, Women 35/26
Complete for time:
Run 400M
24 Double Cleans
24 Racked walking lunges
12 Jerks
6 Strict Pullups
Run 400M
16 Double Cleans
16 Racked walking lunges
6 Jerks
4 Strict Pullups
Run 400M
12 Double Cleans
12 Racked walking lunges
4 Jerks
2 Strict Pullups

Rita thought it would take like 12 minutes.  I told her that I thought she was crazy and it would be more like 18 minutes.   Maybe 15 minutes if you were crushing it.    Pretty spot on as her boyfriend John finished in 14:46.   My time was 17:52

Stretch and Ride back to Dedham:

 Later that day Tristan and I went Paddleboarding on the Charles.  I wished I had worn my Garmin.  Definitely will next time.  Really amazed at how good Tristan is on the board. 

Something for everyone

 Still dragging after a tiring week with not enough sleep.  Debating doing a ride for my workout but wanted to be close by in case Susie needed something.   Dennis Mahoney and I met and got this wod in which was a nice challenge.   My strength is down since its been at least a month since I picked up a weight with any regularity. 

2. For time
5 Clean and Jerks, 185lbs
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
2,000m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 185lbs

 Total time 23:46

Dennis finished his C&J's ahead of me and stayed ahead of me thru the first Cindy.   I got slightly ahead of him on the 2000m row but then we finished the 2nd Cindy in about the same time.  

After a bunch of yard work I convinced Jack to go out on the road bike so he is more used to it for the rodman ride.  We did a quick loop to Needham and back.   Jack looks great in his cycling gear. 

Later that evening Tris and I went over to McGolf to hit some balls.  

Susie's Shoulder Surgery

Susie had her shoulder surgery today.  I was hoping to get what looked like a really fun wod in before the surgery but we had to be there at 5:45 so that wasn't happening.   We did see the class out doing there warm up run.   The folks at New England Baptist hospital in Dedham were really friendly, nice, helpful and comforting.   It really was pretty amazing how great the staff.  Dr Rockett came out after the surgery and shared some photos with me and explained what he had done.    Now its time for the recovery. 

Last chance

I decided to take the rest over doing snatch skill work.  Not sure I would have made that same choice if it was a metcon wod or any other crossfit wod.  Not sure it that because I am not training to compete or whether I am more focused on my metcon conditioning.    

Bought Jack a new Garmin as my old one just kept having more and more issues.  We went out for a run but I couldnt get him to do more than a half mile with me.   I felt better but my running is still absolutely pathetic.   In fact my legs were tired/sore after 4 miles.  Can I be that unfit or is it just not used to that cadence? 

Crossdit Naptown

It was great to show up in Indy and have the locals asking me what time I wanted to WOD and telling me they would pick me up and drive me. Talk about making it super easy. Big Thanks to Cindy Morse and DP for their hospitality.

Warm Up

800 M run
Line Drills

4 minutes of core work - Plank, Side Planks and Superman


Mashing with Bar




The WOD
10:00 As Many Reps As Possible
Burpees over rower
*start each minute with 10 calories on rower
3:00 rest
10:00 AMRAP
Sit Ups
*start each minute with 50 meter run

I started with the run part and then did row part.

Total Sit-ups - 234
Total Burpees - 51

EMOM WOD

On the Min - 21 mins
1st- 7-Back Squat
2nd- 14-KB Press
3rd- 28-Sit-ups


Back Squats @ 165lbs
KB Press - 35lbs KB's

Last Mt Run of the season

A bit damp this morning from last nights rain but luckily no huge puddles.  Last chance to see if I can improve my time on the top of the Schiff trail to Dorr.   Also a chance to set a time for the Kurt Diederich's Climb to Dorr as well.   Damp on the trail at the bottom but dry at the top.

Good enough for a 4th place finish on the top segment in 7:24, 3rd place is pretty far off at 6:38. 

Back to Back Doubles

Jack wasn't ready to ride early so I decided to do a short solo road ride before our Mt Bike ride.  Headed out to Somesville and Indian Pt road and then a direct root home. 

Good effort.  Got home changed my shirt and Jack and I headed out to do the carriage trail that is below the Around Mt trail.

Some shots from the ride.

After the ride we went out on the board with Gran, Martha, Susie, Jack, Tris and Magaret Minister and her Daughter and daughters friend.

Suffer Score Part II

After doing the Around Mt trail with Sam and Jack I wanted to see how I would do if I treated like we used to 20 years ago - an all out race of truth. I have a foggy memory of doing the course in something like 55 minutes.  Curious to see if that memory was at all accurate and how I would do. 

So my PR time wasnt far off.  I find it amazing that the suffer score was so low.  The first part of the course is a complete grind as you climb up and around towards the top of Sargent.  The 2nd half is much easier but you are using your energy to keep the speed up.  Good all around ride and a new number to chase.

Suffer Score Part 1 Dorr Mt via Emery and Schiff

Today was the day to take a shot at the leader board for the Emery and Schiff trail segments up to   Dorr Mt.   I have been watching Michael Updegraff and Tom St.Germain absolutely lighting up the leader board on Strava.  I felt like I might be able to get into third place with a good effort but I knew I would be behind the 8 ball as I have never done the Emery trail so didn't know what to expect.  

I dropped SusieDiesel off at the ladder trail and then drove over to the start of the Emery Trail.  My trail was longer but not as steep so I thought I might be able to catch her but between dilly dallying when I got to the trail head and her crushing the ladder trail she was at the top for a good 10 minutes before I arrived.  Good enough for 4th place but no PRs on the top segment.  Makes me want to go back and go easy until the top segment. 

Rain to Sun

Awoke to a foggy rainy day.  Between that and lasts nights restless sleep I was out of sorts for much of the day.  When the weather turned and we got out on a hike my mood brightened as well.   We did a family hike over to Acadia and it is has one of the most amazing views on the island.