Best of Maine - Out on the TIdely Idely

Started the day out with a boat ride over to Cranberry Island.  Unbelievable weather.  Bluebird Sky and weather in the low 60's.

Maine!

Came up to Maine to hopefully unwind and enjoy the weekend.  We made it to NEH with just enough time to get a hike in before sunset.   Jack and I are trying to hike all 28 peaks on the Island and we are down to a handful.  Today we checked off Kebo.  A very easy hike only 400ft.

"Unknown and the unknowable"

7am Advanced Class: I have finally realized why I am generally not as excited to go to the class  even though I get to train with Susie, the workout is unknown until you walk in the door.   I get the  crossfit credo of "prepare not only for the unknown but for the unknowable",  but I like to know what training we are doing. That way  I can prepare to not get up at 7am or to prepare to do a solo wod etc....

Today's wod:

15-20 minutes to get 3 rep max ohs
15 @45
10@95
5@115
3@135
3@155
3@175
1@195

5 rounds
5 deadlifts @275
5 shuttle runs

All rounds between 38-40 seconds

Sub for Regular Programming

When I got a chance to review the Craic workout that was posted it was so similar to Barbara two days ago that I decided to pass and do another wod.  I had originally thought I was going to just row for 30 minutes but then on the way to Craic I googled 30 min AMRAP and up popped this gem.

30 minute AMRAP:
3 Bear complexes*
6 lateral burpees (over bar)
500m row

1 rep is: Power clean Front squat Push press Back squat Push press Bear complexes are touch and go.
Bar should not rest on the ground, otherwise rep starts over (plus one burpee penalty).

7rounds plus 9 reps plus 40meters

Rest Day

Im not sure it was that restful a day.  Lots going on at work and we had the Light the Night event on the Boston common.   For those of you who dont know what LTN is, Light the Night Walk is The Leukemia & Lymphoma Society's walk to build awareness of blood cancers as well as raise money for research and support of patients and their families. It is held in over 200 communities in North America each fall.
Walkers carry illuminated balloons or lanterns of different colors. White balloons are carried by survivors, red by supporters, and gold balloons are carried by those walking in memory of a loved one they lost.

Its the first year Salesforce.com has really participated in the event in Boston and the woman who was our leader did an awesome job.  We were the number #1 fundraiser in the Boston walk.  

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

This all comes down to the push-ups. Did all pull-ups unbroken but had to break up the push ups after the 1st round. In the later rounds it was 10,5,3,3 etc.

Total time 30:59


Round 1 - 2:47
Round 2 - 3:13
Round 3- 4:02
Round 4 - 4:07
Round 5 - 4:43

Lalanne Lifting Day

Power clean
 6x2
Wu 95, 135
155,185,185,185,185,185

Jerk
5x3
135
135
135
135

Front Squat
1-1-1 4x2
195
195
205

Excellent coaching from Aaron Morales.   He is simply amazing at watching me and then giving me 1 or 2 cues and voila bad habit is overcome.   He never ceases to amaze me.   I could only imagine how good my technique would be if he was coaching me full time.