Dumbell Complex

Dumbell Complex


5 rounds with 45lb Dumbells

7 Deadlifts
7 Hang Cleans
7 Push Press
7 Squats
After the first round I had to break up the cleans and had to put the dumbells down between the clean and press.
Time 14:26

Rested and then did 30lb for these
 20 Thrusters
20 SHPDL
20 Push Jerk
20 OHS with 18lb bar

Conservation Running

I really look forward to our twice a year executive offsites, not only because its great to do a deep drive on the company strategy and the chance to network with my colleagues from all over the world but to run on the Coastal Trail in Half Moon Bay.  Its an amazing view from up on the bluff. I start at the Ritz Half Moon Bay and usually go out 2 or 3 miles and turn around.  It never gets old.   Im usually up early because of the time change and its great to have the whole place to myself. 

4 miles

Lalanne Visit

Another trip to the West Coast and  another chance to visit my friends over at Lalanne Fitness.  As I walked into the 6am class I got a warm Hey John good to see you from coach Mike.  There was only one other athlete in the class and I was a bit surprised when he said "whats your last name?"  His reply to my answer was oh I thought so.   This guy was Karine Versace's husband a co-worker from SFDC.   Small world. 

Warm-Up
3 Rounds of
10 Hollow Rock to SuperMan
10 K2E
10 KBS


Wod 1
For time:
50 Burpees
There was a chance to win a t-shirt if you broke 1:55.  I was no where close
Time - 2:21

Wod 2
5 Reps of 100m Prowler Push @90lbs
The idea was to push the high side and then the low side on the way back.  2nd round I couldnt get the thing to move on the way back.   This was really hard.   Much harder than I expected.   I rotated sides until the last round.   I just didnt have the gas. 

Benchmark and back Squats

Small 7am class today at the Craic House - it was just me.   Great to get some individual coaching and clearly no where to hide.

Max Pullups - 42.  This is my lowest total in awhile.  It was an issue of grip versus arm or shoulder fatigue.  I clearly didnt want to land on my head which is what happened last time.

5x5 Back Squats

Warm up - 135, 185, 225

I was able to do 275lbs.  Happy with the effort.

Final Standings

Day 1 of No Bread Challenge

I like the way Coach Johnny Irish has set up the No bread challenge.  Simple rules that will allow you to create a sustainable life change and not end up in some complete binge.

With any challenge there needs to be a baseline, John has selected 2k Row, Max Pullups and Craic Test 1.

Craic Test 1
2 minutes for max reps on each exercise. 1 min rest between each exercise. Everything must be done in order. Score is max reps
1- Burpees = 45
2- Double Unders - 137
3- Kettlebell Swings 55/35 - 60
4- Box Jumps 24″/20″ - 39
5-Wallball 20/15 - 36

Total Reps -317


I think I need to do some wall ball and box jump Tabata workouts.

Throwdown Wod

Its been about 6 months since the Craic house opened and I couldn't be happier about the gym and community that Coach Johnny Irish has created.    I can remember the first time driving by and seeing the sign in the window saying Crossfit opening soon.  I was both elated and pissed.  Pissed because - I had spied that location and said I should open a box up there.  Now someone has already done it.  Elated because it was so close to my house I knew I should be able to train more.  Its been nothing short of fantastic.  We have a growing group of stellar athletes all ready to come in and put their work in.

Now that the Open Competition is done I can concentrate on the Throwdown competition.   This happens once and month and is not nearly as stressful. Im doing and posting my scores but not bothering with all the  video bullshit.  I don't expect to win and if I do they can keep the prizes I don't want to take the fun out of working out by dealing with a bunch of technical logistics.  

Today was a huge day in the "D" household with "First Communion", a drum recital and then a lacrosse game.  In the middle was the logistics of maneuvering around the James Joyce Ramble which I missed for the first time in quite a few years.   The schedule didn't allow me to join the regular Craic schedule. So I was planning on doing something at the globo gym or taking a rest day.   Then I got a note that John was electing not to make the solo drive to CT and we could hit a wod.

As you all know Susie is a converted crossfitter which as the biggest zealots.  She wanted in and John said she was welcome.  So we had 3 going after

Event #3: WOD Rxd

FOR TIME:

5 ROUNDS:
11 Up and Over 24" Box Jumps;
10 Barbell Jerks (155#/105#);
11 Up and Over 24" Box Jumps;
15 Kettlebell Swings (70#/44#);

total time - 20:45

Splits

1. 2:46  2. 4:11 3. 4:23 4. 4:48 5.  4:37

Struggled with the jerks!