More fun & my favs

I was thinking that the only workout I was looking forward to this week was Wednesdays Row/Run.  Totally underestimated this one.  It was a lot of fun as it was a quick burner. 

No way to coast thru this class when I saw this post.  Good head to head battle

5AMRAP
3-DH Pullup
10-Power Cleans
-Rest 5min-
5AMRAP
6-Kipping Pullup
10-Lat Hop Burpees
-Rest 5min-
5AMRAP
9-Chest 2 Bars
15-Deadlifts
Rx:155/105

Part 1 - Anthony wins  I got the next 2.  His cleans were very good.  I have lost some strength but I dont mind.  

Part 1 - 4 
Part 2 - 5
Part 3 - 4 +19


The big surprise was to have both Anthony in the 5:30 and Christina to show up for 6:30am.  Two people who make Craic what it is.

The Thrust of it

Complex
2-Front Squats
1-Thruster
(from a rack)
Rx/Int: Build to a heavy single
45,95,115,135,155,165,185,205 (failed thruster)
+
3 Rounds NFT
12-Goodmornings
12-DB Strict Press
12-WTD Situp subbed GHDs with med ball

Game Day

Plan was to play the first half of my game and then watch the majority of Tristan's game.  That didnt play out at all.  We started late and Tristan's game started early.   We got absolutely crushed.  4 to nill at the half.  We couldnt string together a pass for the life of us.  I couldnt get anything done. 

Tris lost 5-4 as a consolation he scored. 

Thief's Snare

MastersWOD roll call:

1. Rob Potash = Back from France.   Surprisingly he didn't have a French Pencil mustache and beret
2. Tom Gormley
3.  Dennis Mahoney
4. Dennis O'Rourke
5. Mammone out this week: cortisone shot in the back

Thief's Snare:

4 Rounds for Time
500m Row
15 Burpee Box Jumps
15 Push Press
15 T2B

23:32

Row Splits were less than impressive.


Afternoon hike in Blue Hills. 

Rev's Game!

Squat Work

3 rounds
Back Squats
A1)10-Back Squats (Same Weight)

225, 225, 225
A2)15-WTD Situps
15 GHD, 15 GHD, 15GHD
A3)10-TEMPO KB Squats (5down/5up)
20lb KBS

Rest Day

Took the time off.

Couplet

For time
800m run
40 box jumps
Rest 10
For time
row 1000
30 pull-ups

Time 1 - 5:11
Time 2 - 4:41

This one was programmed row/pullups first then do the run but we split in groups and I had to do in reverse order.    I was happy with my row and pullups.   I think that it was a good pace and not far off my Jackie pace.

Strength Work

Its now Dark even when class is over

Warm-up
200m Run
10 Squats
10 Hip Extenstions

3x10 - DB Squats

A)Front Squats
Rx:6-6-6-6

135-165-185-215-235
+
B)Push Press
Rx:6-6-6-6

115-125-135-165-185

Back Breaker

Alarm went off at 5am and I barely heard it.  In fact I think i would have slept right thru it if Susie didnt tell me to shut off the alarm. 

Warmup
Line Drills
Run
Deadlifts Warm up - sets of 5
135, 185, 275, 315, 365

15AMRAP
Part. 1
15-Deadlifts
15-Lat Hop
Burpees
Part. 2
200m-Run
Score = Total Rounds not including the run
Rx:225/135

Not sure as to what the rounds were. 

Game Day

After double treatment on Friday I couldnt play my game not because of injury but because of a schedule conflict.   Tristan had a game out in Devens Ma at the same time as I was suppose to be playing in Franklin.    Tristan's team looked sharp and scored first but gave up a goal at the end of the first half.   Tris played the whole first half and then came into the game 10 minutes into the second half and picked up a goal 2 minutes later.   The Fury put the game out of reach with 2 more goal to pick up the win 4-1.  

Back at it - 300

We pushed the Masterswod to 8am but it was still difficult to get up.  Absolutely no energy.  Picked the workout based on having done it a year ago - 300!  Just a great workout.

“300 Workout”
25 Pull Ups
50 Dead Lifts 135M/95W
50 Push Ups
50 Box Jumps 24M/20W
50 Floor Wipers 135M/95W
50 Kettlebell Cleans 35M/26W
25 Pull Ups

Totally screwed up and programmed it with the KB@53lbs instead of @35lbs.

26:14

Jack cooked us dinner that evening. Nicely done Jack.

Running on Fumes

We got the chance to try out a new restaurant and celebrate Eric Klein's birthday. 

Dreamforce Week

Dreamforce14 coudnt have gone better.   Great customer and partner meetings.  The downside was that I didnt get to workout.   I was up early everyday but was trying to catch up on the regular work.

DREAMFORCE AND DREAMFORCE WOD

First Day of Dreamforce always starts with the Dreamforce Wod.  It was great to see all of the gang at the event.

Athlete Briefing

Yes that is the one and only Tony Beller

The WODS

WOD: 9min AMRAP
Individual
12x KB Swing 53/35
6x Push Press 95/65 (or really just shoulder to OH)
3x Pull Ups

Finished 3rd overall.  Almost a full round faster than when I did it on Saturday.

FINISHER:

Finisher
5-4-3-2-1
Deadlift 135/95
Lateral burpee over bar
Hand release push up

I had to start this one before the group and did it in 1:34. Not sure how that compared to the other 5.
I was able to gather the men's final times (but no names, another coach needed the whiteboard):
Men
1:11
1:12
1:30
1:40

We sold at least 50 tickets which means we were able to donate a total of $1800 (with Salesforce matching) to the Fisher House Foundation due to this event. Looking forward to next year!!

Travel Day

Had to leave early to get out to SF in time for Sunday meetings for Dreamforce.  Huge bummer to miss Tristan's game.   Even more sad that I missed him score what was described as a brilliant goal. 

Flight from Boston to SF.  Two iconic Cities.

Even Early for the Masters

Needed a WOD that wouldn't beat me down to badly before we head out to Dreamforce.  We had a good turnout at MastersWOD even though it was a holiday weekend and we had to start at 6am which is earlier than normal.


Line-up - Steve, Dennis M. , Tom G, Anthony was present but only to row. Rob P is off in France

WODs:

WOD: 9min AMRAP
Individual
12x KB Swing 53/35
6x Push Press 95/65 (or really just shoulder to OH)
3x Pull Ups


This one was definitely hard.  The swings definitely wore me down.  7 rounds plus 8

FINISHER:

Finisher
5-4-3-2-1
Deadlift 135/95
Lateral burpee over bar
Hand release push up

This one I thought was going to be worse than it was.  Hardest part was counting.
1:45

“Shamrocked”

From Jason Gold - Teams of 3. Texting for time

Good class with all the regulars aside from Anthony.  Had to sub rowing for running.   Cant wait till my hamstring is 100%.  Its getting closer but Im not going to test it yet, 

400m-Row
30-Goblet Squats
40-KB swings
30-Box Jumps
40-Situps
30-Burpees
400m-Row
Rx-70/53,70/53,24/20
15:55 I think, but not really sure.

Anthony made an appearance after COD.  I think he did sign autographs but only if you brought your own 8x10 glossy

Rest Days - NYC and Toronto

Day trip to NY on Wednesday and then to Toronto.  Thursday in Toronto and back to Boston on the last flight home.    No WODs on Wed because of travel in Am and PM.   Thursday was an extra day off.   For some reason I am really dragging.

Farm Fit

When I saw this wod last night I thought this is going to be one huge suck-fest.  Its a hard enough wod doing a farmers carry but then having to do Burpees every time you set them down just adds insult to injury.  The one upside is that it was a partner wod so you did get a break.  

My partner Steve Mammone leading us home

“Up Hill Both Ways”
1 Mile Farmer Carry
M=2x70
W=2x53

Every-time you switch partners or put down the KBs you both must complete 10 Burpees
Int-44/35

So simple yet so hard.   I teamed up with Steve Mammone who was actually excited for this wod.  Whenever you have a partner excited for a wod you know you have picked the right partner.  Steve's first carry took us to the courthouse steps which was the 200m turnaround.   I felt like Steve really carried me in this wod.  He was like a machine.  As much as I hated this I would definitely do it again.

Time: 24:38


Photo's courtesy of Eric Klein - Crossfitter, Social Media maven, and Realtor Extraordinaire.  Follow him at https://www.zillow.com/profile/EricKleinRE/

NB The Ochoa

Heavily modified 

10 amraps

15 calorie row

15 SOH

5 rounds by 15 calories 

Rose with the Thorns

Susie was able to join us today for the first time in a real long time.  Arm is finally out of the sling and she was willing to get up at 7am!  The usual core of Rob, DennisX2, Steve and Anthony who was doing his rowing homework.   Rob sent me one we did a Florian awhile back and I mixed it up a bit so that I didnt get the full leg beat down before the game tomorrow. 

1000 m row
40 wall balls
30 t2b
20 burpees

750 m row
30 wall balls
20 t2b
15 burpees

500 m row
20 wall balls
15 t2b
10 burpees

This wod was harder than I remembered it even though we substituted toes 2 bar for jumping squats.

19:38

Cleans and Burpees

For Time:
15-Power Cleans
30-Burpees Lat Hop
15-Power Cleans
20-Burpee Lat Hop
15-Power Cleans
10-Burpee Lat Hop
Rx:135/95

My hamstring is still bothering me.   This workout was hard.

Time 9:27

Rest Day

Took another rest day to try to heal my hamstring.

“Nicole”

20AMRAP
400m-Run
Max Unbroken-Pullups
Score: Total # of Pullups

Bummed that both of my hamstrings are bothering me.   I will have to try to maximize my output in minimum rounds.    Ran into trouble in round 3 as my right hamstring really started to howl and I had to walk.   Tried to get the 5th round in but finished the run at the 20 minute mark so no time to even get to the bar.  Bummer,

 Round 1 -  34
 Round 2 -  26
 Round 3 -  27
 Round 4 -  18
Total 105

Way off my last time when I did 125.   I think I could have come close if I had sped up my last 2 runs.

My Score from April 29, 2014
5 Rounds - 125 reps
Round 1 - 31
Round 2 - 30
Round 3 - 25
Round 4 - 21
Round 5 - 18

My Score from April 25, 2013
7 rounds 110 reps
Round 1 - 31
Round 2 - 23
Round 3 - 21
Round 4 - 20
Round 5 - 18
Round 6 - 1  got to the bar with 3 seconds remaining