Birthday & Rest Day

Great to be home and get a chance to run some errands before the trip.  Susie and I had an early dinner at Menton in South Boston and it was fantastic.   Food and service was amazing.

Dreamforce Thursday

Warm up. 

3 rounds 

15 dislocates 

4 inch worms 

10 burpees

Mobility 

Calf stretch

Ankle stretch 

Conditioning 

4 round for time - 10min cap

5 burpees

10 push press @95lbs

20 double unders

10 minute rest

4 round for time - 10min cap

5 burpees

10 push press @95lbs

20 double unders

Round 1 - 5:31

Round 2 - 5:36

Dreamforce Crossfit Competition @Lalanne Fitness

After yesterday's pre comp announcement that there would be no barbell, no KBs, and no double unders meant it was going to be  biased to body weight metcon monsters.

Big turnout of 44 athletes all lined up for a 6am comp is really amazing.  Good mix of customers, prospects, partners, employees and LaLanne athletes. 

The format was a first wod and then the top 5 male and female athletes to a final. Dennis, Chris , Grant, Glenn, Mark Gillian and Andrea and a surprise visit by Eugene who was in town for business.

Wod 1 

17 min Amrap

20 Burpees

20 Lunges

20 Air Squats

200m run

5 rounds 53 rep

Took first place right in front of Eugene. Dennis and LaLanne athletes - Joey and Beaux in the finals. Bummer that Eugene had to leave.  

Final WOD

4 rounds

15 wall balls

15 toes to bar

150m row 

First round went great but then it got really hard.  My grip was just trashed. Not sure why. Bo was crushing it down the lane while I was just ahead of Joey.  Final time 9:22

2nd place prizes

Answered the bell

Dreamforce Day 1 - Workout at Lalanne

As much as I wanted to sleep in I knew I had to get my ass out of bed and hit the gym even if I was tired. The day is always better if I have worked out.

Hang power snatch
5x2 @80%
Warmed up at 95 and then 115 thankfully they felt better as I went up and not worse
135,135,135,135,135

Front Squat
8x2 @80
185,185,205,205,205,205,205,

Lunges 4x20
2@50lbs DB

Rest Day

Dragging after not arriving home until about 1:30am from SF.  I think people think I'm nuts for flying home for what amounts to about a day and a half. Worth it to see Susie and the boys.  

Technology is a beautiful thing as today was the first round of NCAA tourney and it was broadcast in HD on web. Steamed it through appleTv on big screen and it was awesome.  1-0 at half and then 1-1 before the floodgates opened for a 5-1 win.

Jack and I took advantage of the Indian summer day with a hike at Wilson Mountain.  Always a good way to be together with Jack as we both really enjoy the serenity and beauty of that park.

Happy to train

Warmup

12 min amrap

12 push-ups
12 pistols
12 hang DB snatch @40lbs

5 or 6 round plus 12

8 rounds
35 double unders
200m run
11:25

Lalanne Double

Warmup
1000m row

7x3 strict press @80% every two minutes
135,135,135,135,135,135

So the athlete that was training next to me went to Boston College and I was chatting him up. He tells me gre up in Minneapolis. I say I lived there for a couple years great city.  Do you remember the great Halloween snow storm of 1992 I ask him.  He looks at me funny,  I'm like it was a huge storm 40+ inches of snow it crippled the city as it was so eary in the season and unexpected.   He says I have seen the photos but don't remember it as I was only 2 years old.   Wow that made me feel old.

5x5 bench press w 2 sec hold @75

5@165
Could have gone much heavier but had a partner so we were already flipping weights so didnt have time to go and get more for later rounds.

 6 rounds of every two minutes working in pairs
DB bench press 8 reps with 50lbs
16 Single leg bridges

The first part of this workout was in the 6am class which flips from Strength to Conditioning every other day.   Since my first meeting of the day didnt start till 8:30 I stayed for the 7am class so I could get the conditioning workout in as well.   

WOD: 
AirForce WOD
 For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work.
 This workout is all about getting through the 20 rep scheme within the minute otherwise its a big slow down.

Total time - 8:55