DB & Landmine

350 Cal Airdyne

DB& Landmine

20 DB Bench Press
10 Each Side Landmine Squat & Rotational Press
10 DB  Curls
10 KB Shrungs at 70lbs
10 Dips
10 DB Plank Pull Throughs

 

Run to Meadowbrook and XFit

Weather has been fantastic!   On the run over to the meeting place my right calf tighten up (not good).
Then on the 2nd leg my left calf tightened up.  Worse.  Otherwise I felt good.

10 rounds

10 Pushups
10 Sit-ups
10 Squats
10 reverse Lunges (5L+5R)
10 Side Lunges (5L+5R)

1 minute Plank

Wasnt sure I could run back but i figured I would try and they felt ok.   Feeling them after the workout so I clearly have strained them both.  I am guessing its the no drop shoes.  Too dramatic a switch.

Workaholic

  

300 Cal AD - 17:50

Workaholic
3 Rounds
21 Cal Row
15 C2B
Directly into
3 Rounds
21KBS @53lbs
15 Thrusters @95s

18:23

Conditioning Wod Workout

350 Cal on AD - 29:21

9-15-21-15-9

Deadlifts @225lbs
KB Lunge to OH @4lbs
T2B

Total Time - 22:46

Bar Life

   
400Cal AD - 32:25

BAR LIFE

10-8-6-4-2
Back Squat
S2OH
Deadlift

10:23


10 Min Core

Monday Morning

350 Cal AD = 27:21

15 Power Snatch
15 OHS
15 Squat Cleans
15 Front Squats
 EMOM 4 Burpees

3 Rounds
Pushups
Ab Work
Dips

Push and Pull

 Drove back from Vassar first thing in the morning.  Didnt get back in time for soccer but did get back in time to put together a workout for Tris and a buddy from school.  When they finished they said come run with them so I used the mile as my warm up,


Then did 300Cal AD

Then I set up the Rogue Matador Dip Station.  My first location selection was easy, just drill the hole.  It was super easy but in the way so I had to get some 2x4's cut them to size, drill the bolt hole and then drill them in place. That took a lot longer.   

Once done I did this wod.

5 Rounds
20 Calories
10 Dips
10 knee to elbow

12:15

Pool Days coming to a close...

Hurricane

400 Calorie Airdyne -31:42

Hurricane
25 Cal AD
10 DL @225lbs
40 Situps
10 Front Squats @135lbs
1k Row
10 C&J @135lbs
40 Situps
10 Thrusters @95lbs
20 Pullups
50 45lb Plate G2OH

19:52

Business on Bikes trip

I had volunteered to this about 6 month ago when a Sales leader called me and pitched me the idea. I owe this guy a lot because he was a big part of my on-boarding at the company and I enjoy riding my bike but I dont love being on camera.  Insert joke here about a face for radio and a voice for silent movies.   I had a fairly restless night of sleep, worried about the actual interview and because they had given me a pedal that was not compatible with the cleats on my cycling shoes.   That could have been disastrous but thankfully the account rep is a big time triathlete  and meet me at 6am to get it sorted out.  

John F couldn't have been a more gracious host.   He made the whole process very comfortable and I think I did a good job telling the company story, customer success and sharing a little bit about myself.   I still will have a hard time watching it when it is posted on Facebook. I just hope that the haters don't flood the feed with nasty comments.

Sandy Cheeks

300 Cal AD = 19:42


Sandy Cheeks”
3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 SingleKB Hang Power Cleans

Time - 12:55

Minute by Minute

3 Rounds Max Reps EMOM


Balance Ball Skull Crushers
Box Step Overs
Bosu Pushups with lift
Russian Twists
Pullups
45lb Plate Ground to OH
Bell Slams
Max Airdyne
Rest

Round 1 - 163
Round 2 - 183
Round 3 - 188

Meadowbrook WOD
with Pat, Doug, John and

DT & Max Calories

200 Cal AD warm up 12;39

3 Rounds
4 Min on / 2 min Rest

12 - Deadlift
9 - HPC
6 - S2OH

Max Calories

Rd 1- 33
Rd 2 - 37
Rd 3 - 43

HOT MESS

300 CAL AIRDYNE

HOT MESS

2 Rounds
25 OHS @95lbs
50 Cal AD
11:13

Striking the Five's

 300 Cal Airdyne Warmup

Striking the Five's

 

4 Rounds for Time

• 15 calorie Row
• 5 Power Cleans (135/95 lb)
• 5 Bar Facing Burpees
• 5 Front Squats (135/95 lb)
• 5 Pull-Ups

15:39

3 groups of work

416 Cal AD Wu 30 minutes

WOD 1
1   Burpee > 10 Thrusters
3   Burpee >  6 Thrusters
5   Burpee >  5 Thrusters
6   Burpee >  3 Thrusters
10 Burpee >  1 Thrusters
 Time - 3:56

Rest 3 minutes

3 sets of 10
Squat Jumps = Pushups
Box Jumps = OH Weighted Lunge
Mt Climbers - Tri Pushups
7:52

Rest 3 minutes

3 Set of

20 Situps  > 20 Bird Dogs each leg
1 Min Plank > 40 Spider climbers
20 Supermans > 30 Sec Side Plank

16:17

Shed Work

Pre Soccer Warm Up - 500 Cal on AD

Weekly Community Soccer

 Worked on the shed after soccer.   Took down the shelf storage area and moved all that stuff above the garage and used the plywood to build a lifting floor,     Now I can order a pull up bar that is ceiling mounted,

Mother F*ckr at Mother Brook

Saturday at the Brook.   Huge turnout.  Pat, Dennis M, Tom G, Anthony and Doug


Loredo WOD

6 Rounds For Time

• 24 Air Squats
• 24 Push-Ups
• 24 Walking Lunges
• 400 meter Run

 Time - 26:51

Is that Sarcasm?

400 Calorie AD - 30:42

Is that Sarcasm?

1,2,3,4,5,6,7,8,9,10
135lb Deadlift
135lb Back Squat
Burpees

14:41

10 Min Core

Fish Out Of Water

300 Calories on the AD - 19:55

"Fish Out Of Water"
For Time:
2k Row
10 Rounds of "Heavy Chief" (135lbs)

1 Round of "Heavy Chief": 

3 Power Cleans

6 Push-ups

9 Air Squats

19:48

Big Bird

400 Cal AD Warm-Up= 28:40

"Big Bird"
AMRAP 18:

20 Dumbbell Snatches (30lbs)

20/15 Calorie Bike 

20 Dumbbell Box Step-Ups (2 @30lbs)

20 Pull-ups

4 Rounds plus 43 reps

Happy Birthday

Labor Day Ride

Got this text last night:

"Ride tomorrow?   Meeting me at my house at 7:30. "

Oh that might be good but I havent fixed that flat and I havent got a spare.   So figured I couldnt do it.

Me this morning -

What tine are you riding

Hey.   We’re about to go.   Should we come and get you?

Oh I just checked my bike and my front tire is flat.  I need to fix it and I don’t want to hold you up if you are already out the door.  ( I remembered I had a spare under the saddle)

Fix it. We’re having coffee right now. We will make our way to you soon

Great ride with Dennis O and Mark Canonli

Ride and Soccer

300 Cal Airdyne Warmup - 17:45

5 Rounds 

Bench Press - 10, 10, 8, 7, 5 @155lbs
20 MB Situps
25 Calories

19:31