D in the D

In the D with Mark Somerville. Really liked the gym. 

Warm-Up
1000m Recovery

3 Rounds
10 Pass Thrus
10 OHS
10 DIPs
10 Banded Pull Aparts

5 Rounds
1min DB Push Press 50
1 min Ring Push Yps
1 min Row for Calries
1 min Rest

Round 1 - 62
Round 2 - 55
Round 3 - 49
Round 4 - 44
Round 5 - 48

Nothing like Remix to Ignition

My calf and foot were definitely not 100% so I decided to just focus on moving. 

22 Minutes of
500m Row
10 pushups
10 GHD Situps

Sunday Soccer

Weather was 50 degrees and light rain.   Not weather that motivated me to play but last chance to play with Robert before he went back to the UK.   Tweeked my calf in the first half and wasnt really that useful after that.

Manager Recap

 30 seconds into the game, John D put a thru ball to Robert who made 1 touch to get by the keeper and slid the ball into the back of the net.  5 minutes later, Pat launched a drop kick that Robert tracked down 30 yards from goal.  For some reason their keeper was out at the 18 yard line.  Robert said thank you (you big wanker) and lobbed the ball over him and into the net, 2-0.  Yet another assist by Pat.  If we kept such stats, he'd be up for the Hope Solo award for best offensive goal keeper.  Their defense decided not to give Robert any more break aways for the rest of the half and that's where we stood at half-time.  The 2nd half saw excellent opportunities to score on both sides.  About 1/2 way thru, Paulo tried to put a ball to Robert but it was directed right at their central defender.  Somehow he boffed it and it slid past him.  What made it worse was that he tripped and fell leaving Robert 1v1 with the keeper.  This time the keeper stayed on his line instead of coming out (thanks you big wanker).  Robert dribbled to the 8 yard line and drove it into the back of the net, 3-0.  It was a good thing he didn't touch it or he may have lost a limb.  Their side had a couple of breakaways as well, but the first was willed wide by Pat and the other he stopped with a kick save.  With about 5 minutes left, Robert went on another one of his runs and found himself on the 12 yard line though this time with defenders around him.  A quick back heel to Paolo left him with an open shot which he finished in the upper right hand corner.  Well it was off the keeper and into the upper corner, but who's counting.  4-0, final score.  Another excellent game by Pat as this was the first time this season that we kept a clean sheet.  Did I mention that Pat did a fantastic job in net again?  It was brought to my last week that I didn't mention Pat enough last week, so this is my make-up.  Another excellent effort for everyone.  Good overall team effort.  I thought we did a good job keeping our shape on defense and taking advantage of opportunities on offense.

“Quick Sand”

“Quick Sand” For Time
1 Round
1000m row
50 sit ups
30 Db Snatches (50/35)

2 Rounds
500m row
30 sit ups
20 Db Snatches (50/35)

3 Rounds
250m row
20 sit ups
10 Db Snatches (50/35)

23:08

This was a fun workout and if we do it again we should add a round of 4.   HR got jacked up in the 1k and I coudnt bring it down,

 

Nightmare on Erg Street

Row 500m, rest 60 seconds Row 500m, rest 40 seconds Row 500m, rest 20 seconds
Row 1500m

Scores:


1A: 1500m time
1B: Total time

JR and Dennis gave it a go at 5:30 on Friday.   I had a plan but got a bit distracted by JR's pace and went out hotter than I had planned. All well and good until the wheels fell off in the 1500.   One and done was the plan but then a guy posted his score and it was just 2 seconds faster.  I think I can take 2 seconds off so I think i will give it another go.

Woof He's Here & Heavy Games

A1) Deadlift w/3 sec negative5-5-5-5

A2) KB Single Leg DL
4x10ea

A3) Bird Dog w/2 sec Hold
4x5ea



Heavy Games

B) 10AMRAP
5- Deadlifts 315/225
15- Box Jump Overs 24/20

Row ClubTeam Tosh

Team Tosh

In Teams of 2
3 Rounds:
200 Meter Row
400 Meter Row
600 Meter Row
*P1 Will rest until P2 finishes interval

 

My score is the 2nd score 

 

 200 - 1:49, 1:59 (stopped to use bathroom 16 seconds already on the clock) 1:37.2

400 - 1:40.5, 1:47.1, 1:44.7

600 - 1:43.5, 1:47.7, 1:46.5

Soccer

As much as I said I wasnt going to play until we had 11 players plus subs  I really wanted to play.  Game was in Needham so super easy to go.   We won 2-1 with 10 players.

Mahoney 6 Rounder

6 rnds 500 meter row
10 thrusters
15 Russian twists

Row Crew

500m Damper 10, @30s/m, casual pace (don't pull so hard)500m Damper 1, @20s/m, casual pace (pull very hard)
500m Race Your Preferred D, s/m, Casual Pace
1000m Damper 10, @30s/m, casual pace
1000m Damper 1, @20s/m, casual pace
1000m Race Your Prefered D, s/m, Casual Pace
*Rest 3:00 btw 500s
*Rest 5:00 after last 500m & btw 1000s

Leg Work

10 DB Squats on Plate 5lbs
20 Cal AD
10 BB 1/4 squat, Squat, Kneel, Jump Squat 75lbs
20 CAL AD
10 GHD

Partner WOD

A) 25AMRAP w/a PartnerP1: Row for Max Meters
P2: 15- Wallballs 20/14
10- Toes to Bar
10- Alt. DB Snatches 50/35
*Two scores
*Switch when you want


10 Rounds 43 reps
5543 Meters

Pace the Race

Pace the Race 

750m row
10 hang power cleans @ 95lbs.
750m row
10 hang power cleans @ 115 lbs.
750m row
10 hang power cleans @ 135lbs.
750m row
10 hang power cleans @ 155lbs.
750m row
10 hang power cleans @ 175lbs

Have a plan

BB Work
BB Rollout
Kneeling Clean and Press
1x10 65lbs
1x10 95lbs
1x10 95lbs

BB  Complex
DL, Bent over row, Clean and press, OH back lunge
4 rounds @95lbs - 5,3,3,3


Rowing Work
I had a great plan but just wasnt able to execute. In fact I just gave up in the 3rd round.

1250 - 4:25 /1:46
r5
1000 - 3:42.9/1:51.4
r4
750 2:59.6/1:59.7
r3
500 1:47.4
r2
250 52.3/1:44.6

Need a do-over on the 3rd round. 

Barbell & Downsize

Barbell Work courtesy of @jtm_fit on Instagram

 BB Ab Rollout to Clean and Press
1x10 at 65lbs
1x10 at 75lbs
1x10 at 95lbs

BB Complex
3 rounds of 5 cycles @75lbs of
DL
Bent Row
Clean and Press
OH Back Lunge




“Downsize”  courtesy of CFNE
3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)

13:18 

Stress Row

Stress Row -

*WARMUP*
500m @20s/m
+(Rest 2:00)

A) 1000m @25s/m, Rest 3:00
B) 1000m @30s/m, Rest 4:00
C) 1000m @(your pace), 100% Effort
+ (Rest 5:00)

D) 2000m @25s/m (Maybe use the 500m pace from A)

Beantown Workout

A) Front Squat -

5 @ 75% 185
3 @ 80% 205
5 @ 75% 205
3 @ 82% 215
5 @ 75% 205
3 @ 85% 225
Felt great to do some pure strength work.   Clearly have not done a lot over the past year. Probably a little bit cautious but good work all around.   My max is somewhere in the 265-275. Not sure what I could do now but I based it off that range and got after it.

B) For Time

40/30 Cal Bike
30 bar facing burpees
20 Back Squats (225/155)

This wasnt awful until I hit the backsquat and after my 1st rep I was really worried.  Ended up going 10, 6, 4.  Would have liked to have been able to go straight thru.  Focusing on this will help my rowing for sure. 

Total Time 6:29

 

Rowing Club

A) 4 Rounds For Time:

10- Deadlifts 115/75
8- Hang Cleans
6- Front Squats
*Goal is 7min or Less

 

 4 Minutes

B) 6 Rounds For Max Meters
Max Effort Row :45
Recovery Row 2:15 (15-20)s/m *Focus On form for at least 20 perfect strokes
*Set rest time on the monitor
*Use a rolling start from your recovery row