Abbate hero Wod

Big turnout today for a Saturday morning beat-down.  Chris Pucchi was in the house for what was is

going to be his last wod before he heads off to Vandy for Med school.  He will me missed.   I thought today the run would be enough to create some separation from Mr Kick My Ass Anthony Demusis. 

“Abbate”  For Time
* 1 Mile Run
* 21 Clean-and-Jerk (155/105 lbs)
* 800 Meter Run
* 21 Clean-and-Jerk (155/105 lbs)
* 1 Mile Run

Total time -  33:49

Well the plan was working for the first run where I started off at the front until the half mile mark where I was passed by Dennis.   We opened up a nice gap as we came in from the first run in 7:30.  I took my time on the first sets of C&J's and they were brutally hard.   DeMusis crushed them and was out the door and had 200m on me which is at least a minute.  He added to that in the 2nd set of clean and jerk and it was all over but the crying.   I was hoping to finish the last set of C&Js as Dennis and then draft off of him but that didnt happen either.   So I settled in and tried to minimize my losses.  At the turnaround Chris was gaining on me and my goal was to hold him off as long as I could.  I made it to Corner of Ames and High before he left me in his wake.    Need to do that one again when it isnt so hot. 

W


Well-defined methodology and  best practices – architecture, integration, and execution

Day 3 Carmel Run

Repeat of yesterdays route this time with Dennis.   A little faster every day.  Need to do more running.  The watch also picked up right from the start.

Day 2 Carmel CA Run

Slept in an extra 15 minutes and missed Dennis, so solo run.   Took a new route and its all good.   Misting and temps in the low 50"s

Day 1 Carmel Run

Dennis and I out for a short run.  Felt ok. 3 Mile run

DT Like WOD

5 Rounds for time @ 115 lb 15 deadlifts
12 hang power cleans
9 front squats
6 push jerks


Total Time - 17:40

I knew this was going to be horrible before I even began.   Even worse because Anthony was ready to go hard so he could crush me.   I resigned myself to the fact that was going to occur and focused on limiting my losses.   Next week will be an easy week with just a few runs and my body weight work.   

30-20-10

Havent been sleeping well, and have not taken a rest day in a decent while so I knew this was not going to be easy.   We had a big turnout at Craic Masters - Anthony, Steve, Jason, Danny, Dennis O, and Mark.  

30 Cal Row
30 Thrusters 95/65
30 KBS 53/35
20 Cal Row
20 Thrusters
20 KBS
10 Cal Row
10 Thrusters
10 KBS

 13:06

I would have like to have gone unbroken or done 2 sets in the 30s and then unbroken.  That did not happen on the Thrusters.   Anthony opened up a lead on the rower and never looked back.  

Leg Crusher 2 the sequel

A) Row 500m Rest 3:00
X 4
+




Rd 1 - 1:37 - felt good for first one and limited warm up
Rd 2 - 1:36 a bit better but that took a lot of me
Rd 3 - 1:44 - Shit the damper must be broken as that is ridiculously hard. 
Rd 4 - 1:45 Wow that was impossibly hard


B1) Back Squats
4-3-2-4-3-2

Legs were wobbly before I even started
225, 255, 275,
275, 295, 305




B2) Chest 2 Bars
6x10