Jerry

Jerry

 

 For Time

• 1 mile Run
• 2000 Meter Row
• 1 mile Run

24:50

Back Squat & Ring Dips

(Life + Addict) Push Push (Load)

 A1 + B1) Back Squat
10-10-10-10

185, 205, 205, 225, 245

A2 + B2) Strict Bar or Ring Dips
10-10-10-10
*Weighted if possible

Crossfit Open 18.1

Crossfit Open 18.1

AMRAP in 20 minutes

• 8 Toes-to-Bars
• 10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
• 14/12 calorie Row

Not ideal to be doing this at 5:30am on a Monday after yesterdays Crash B competition.  Nonetheless quick warm up and I was getting after it.   Eric Girard was my judge

331 Reps (10 rounds plus 11 reps)

Not anywhere as good as Glen Waters but was in my goal.  Held the sub 2 minute round goal. 

C.R.A.S.H.-B. Sprints - M50 2000 meter

C.R.A.S.H.-B. Sprints - M50 2000 meter

 I was really looking forward to this race even though I didnt make weight for the lightweight division.  We had a good turnout from Craic:

1. J Brendan O'Donobhain - 11:15AM / #9
2. Anthony DeMusis - 10:30AM / #17
3. John R. Craven - 10:30AM / # 43
4. David Murray - 10:30AM / # 12
5. Dennis Mahoney - 9:30AM / # 33
6. Plus Steph Woodall's Mom 

The plan was to go out with 4-5 strokes to get the wheel turning and then settle in.   The group I was rowing against went out of the shoot very fast.  I elected to sit back and bide my time.  I knew that if I went too fast too early I would be toast.   

I introduced myself to my judge and he was a super nice guy.  He asked if I wanted him to coxswain for me and I said I think I am good.  Instead of the 3,2,1 go of crossfit that is replaced by a 3 step start procedure "Sit ready/Attention/Row" and off you go,  They let you grab the handle at Sit Ready which I find strange. The race started and I felt pretty damn good but stayed within my plan even though i was in 4th place after the first 500, i think at one point I was even in 5th,    Stayed on plan, although it was a little harder to tell your pace as they were showing your active pace but not average pace.   You could see where you sat in relation to rowers behind you and ahead of you.     I just tried to stay steady,   Halfway thru still feeling good and I had moved up to 3rd place.   Now the real work was starting and I dont really remember picking up my pace but I was moving up.   The crowd was getting into it and I was surging.  Now they started calling my name in the race commentary and that lifts you up even more. I had moved into 1st thru the first 1500. My judge was not cheering me on, which was another nice boost.   The split might even have been my fastest 2000m split. I hit 350m to go and it was getting really hard, I mean really hard.    This is where my judge really helped me.  He started asking me to put a 1:39 on the board and to really pick up the pace.  This encouragement really kept me focused when I was doubting whether I really wanted it that badly to really get deep in the pain cave.  He said 15 more stroked and this even took my mind off the pain as I tried to calculate whether that was actually what I needed to do to finish.  I clearly wasnt able to process that info so I just stayed with it and then it was all over.   My eardrums were pounding with the sound of my heart and I was pretty wrecked.    Pretty thrilled with taking over 4 seconds off of my PR.

Test Run of 18.1

Even though I have the Crash B's tomorrow I wanted to get a little work in.   Rob opened up and is was a small group.   Rob, Jeff, Jason and Steve Mammone.    The WOD was 20 minutes long but I just wanted to get a sense of how I felt after the midpoint.   

CrossFit Open workout 18.1 will be as follows:

• 20 Min AMRAP
• 8 toes to bar
• 10 dumbbell hang clean to overhead (5 on each arm)
• Calories on the rower – 14 (men) /12 (women)

It look me 10:10 to get thru 5 rounds.   Glenn is a beast if he got over 10 rounds at 55lbs dumbbells.

I took an 8 minute break and then I did a speed round to see how long it would take me to do a round as fast as possible.   That took me 1:34. 

More pre Crash B training

Crossfit Open 18.1 was released last night and I actually really like the workout.   The most stressful part of todays training is determining whether I should actually do it before Monday.  Considering doing it tonight. 

This should be fun to do on Sunday. 

Training Easy

Training Easy

ROW Series TT 2018

ROW Series TT 2018

Row a 500 meter time trial
The 2nd wod of the series is 500m.   This was going to be a tough workout.  I took my time warming up.   Then I finally had to get after it.   

500m time - 1:25.9

 

 

 

Rowing WOD

Needed a WOD that again would keep me moving but not be too taxing.   The rowing was much harder than I expected it to be.

Broomstick Mile

Broomstick Mile: For time:

All done with an empty barbell
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter run
25 Shoulder Press
25 Push Press
25 Push Jerk
400 meter run
50 Deadlift
400 meter run
50 Power Snatch
400 meter run

24:16

Good workout. I have been really tired so this was a good moving wod.

Recovery WOD

All I got is 4 Minutes for 30 minutes

4 Min Row

4 Min Airdyne

10 T2b

Row Series TT - 2K

After two days off I feel no more rested or recovered.  Unfortunately Row Series 2K TT submission is due tomorrow and I dont think waiting another day is going to change the outcome.  

Good warm-up with Kettlebells, bands and rower.   Now or never

Not a PR but I will take it considering the situation.  2k- 6:57.2

As much as it wrecked me I recovered fairly well and joined the addict class.

A) For Time Alt. Movements w/ a Partner
21-21-15-15-9-9
Burpees over KB
KB Swings 70/53
Goblet Squats
11:15+

B1) Strict Press 95/65
3xME
B2) Single Arm Skullcrusher
3x10ea
B3) Pushups
3xME

 

Vegas Rowing Intervals

 Back in Vegas again for kick-off but this time at the Venetian.   Dennis and I decided to repeat a workout we did Feb 5 2014 at the Wynn.

 Rowing intervals Rest is 1x1

Score from Feb 5 2015                                        Score from Feb 14, 2018
4x250m. 48, 48.3, 48, 50.6                                  51.7, 50.7, 51.2, 49.6
4x500m 1:47, 1:44, 145.7, 1:49.9                       1:49.6, 1:45.7, 1:46.1, 1:46.3
2x1000 3:54, 3:48.3                                            3:57.3, 3:51
4x250m 49.4, 49, 46.4, 51.9                               53.1, 50.3, 50.5, 51.3


I thought I would destroy this wod given how much rowing I have been rowing but it didnt happen.  Not sure if I am less fit or just tired from 2 weeks on the road and not eating and sleeping well.

 

EMOM 30

EMOM for 30 Min Alternating

15 cal row

1 Rounds of
5 pushups
10 air squats
15 Situps

Black Jack

Black Jack

AMRAP in 21 minutes
• 21 calorie Assault Air Bike
• 21 Kettlebell Swings (53/35 lb)
• 21 AbMat Sit-Ups
7 rounds plus 12 calories

Gregory from RowingWOD

 For time
800M Row
16 DL @135
800M Row
16 Power Cleans
800M Row
16 Back Squats

Went out way to hard on the first row and really paid for in the rest of the rows.

12:59

FMOPEN Week 10

100 KB Movements
5 Minute Plank

FM OPEN Wk 10

Rowing Golf

Rowing Golf

1. 305 -  Par 
2. 302 - Par
3. 303 - Par
4. 293 +1
5. 285 +1
6. 291 +1
7. 292 +1
8. 283 +1
9. 285 +1
10. 304 - Par
11. 283 +1
12. 285 +1
13. 306 Par
14. 282 +1
15. 287 +1
16. 283 +1
17. 305 Par
18. 302 Par

 11 over par

Squats & Rowing

150 kettlebells

Squats and row

10@185lbs
1000 meters at 26 strokes
10@205lbs
750 meters at 24 strokes
10@225lbs
500 meters @22 strokes
10@225lbs
250 meters @20 strokes

5 minute plank hold

Rowing Intervals at YMCA Embarcadero

KB Movements - 100
Plank - 5

5 X625

Not a recovery day

Negotiated this one to be 5 Rounds or 20 minutes

Row 250M
8 Alternating DB Snatches
10 HR Pushups
10 Goblet Squats @ 53lbs
15 Situps

14:06

No Tater Rowing Miagi Partner WOD

No Tater Rowing Miagi Partner WOD

35 minute AMRAP

• 50 Deadlifts (135/95 lbs)
• 50 Double Kettlebell Swings (24/16 kg)
• 50 Push-Ups
• 50 Clean-and-Jerks (135/95 lb)
• 50 Pull-Ups
• 50 Box Jumps (24/20)
• 50 Wall Climbs
• 50 Knee-to-Elbows
• 50 Double-Unders 

Partners rotate after Partner B finishes 200m Row

This was a great workout and the defining movement was the wall climbs.

 

1 Round plus 85 reps

Row'd Royalty 2018 18.4

18.4 is a two-part workout scored individually with equal weighting. The workout is: 1 Minute "ON" - Row 1 minute for distance
3 Minutes "OFF" - Rest 3 minutes
2 Minutes "ON" - Row 2 minutes for distance
2 Minutes "OFF" - Rest 2 minutes
3 Minutes "ON" - Row 3 minutes for distance
1 Minute "OFF" - Rest 1 minute
4 Minutes "ON" - Row 4 minutes for distance


Two Scored Events:

18.4 A: Total Meters of 1 Minute & 2 Minute Rows for ALL 4 Team Members

18.4 B: Total Meters of 3 Minute & 4 Minute Rows for all 4 team members