Thrusters - 50 reps - 135#

50 thrusters at 135# from rack. Mostly sets of two with three sets of three. Finished with a set of four!

Did one rep at 155# just because - body weight. 

4K Row & 100 OHS...

4K Row - 19:40/223 calories 

OHS (75) - 100 reps 

NOT for time. Last 15 reps done in sets of 5 with a 3 second pause. 

Three Ring Handstand Push Ups...

Three Ring HSPUs post tone pec major surgery. Happy day! 

                           https://www.facebook.com/video.php?v=797851463608636

"Just Because"...

20 sets of five of:

Strict Press - 95# - 100 reps

Pendlay Row - 115# - 100 reps

Push Ups - 100 reps

NOT for time 

Hopkinton State Park - 3 Mile Hike...

3 mile hike on a beautiful 45 degree Saturday morning with Andrew Duca and family. 

250 Sledgehmer Swings...

Sledgehmer Swings - 16# - 250 reps 

"Death by Triplets"...

Death by Ring Push Up - 17 rounds plus 12 reps - 165 reps 

Rest 2 minutes:

Death by Air Squat - 24 rounds plus 21 reps - 321 reps

Rest 2 minutes:

Death by GHD Sit Up - 12 rounds plus 10 reps - 88 reps

574 reps total 

500 Sledgehammer Swings...

500 sledgehammer swings - 8# 

NOT for time. Just for fun! 

Deadlift 325# x 3...

135 x 1

225 x 1

275 x 1

325 x 3 

Stopped there. First time deadlifting over 185# since May! 

Mainsite: MONDAY 141215

Ring-dip ladder - 12 rounds plus 8 reps (86 reps) 

Rest 5 minutes

3/4 body-weight (115) hang power clean ladder - 8 rounds 5 reps - (41 reps)

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Arnold Press - 30# - 70 reps

Seated DB Curls - 30# - 70 reps each arm

5 minute rest 

PR Two - 15 Minutes:

Bench Dips - #45 - 70 reps

EZ Bar Curls - 50# - 70 reps

Cash Out - DB Shrugs - 75# each hand - 150 reps 

* Finally off Lunk Alarm!

EDT - Chest & Back...

PR One - 15 Minutes

DB Snatches - 30# - 75 reps each arm 

Push Ups - 75 reps

5 Minute Rest

PR Two - 10 minutes 

DB Pullovers - 35# - 70 reps 

Diamond Push Ups - 70 reps

The Villainous 45-Pound Bar Upper Body Workout...

Bench Press 85 - 45

Row 45 - 25

Strict Press 25 - 20

Upright Row 20 - 15

Tricep Extension 20 - 20

Curl 23 - 25

Total 218 - 150

368 total reps

Harder than  I expected but this was my second WOD of the day. Will attempt again soon. Crazt pump. Will be interesting to see how sore I am tomorrow. 

Link to workout description

"Ripcord" & OHS...

"Ripcord"

12-10-8-6-4-2

OHS (75)

Strict Pull Ups

Kettlebell Swings (53)

8:47

OHS

95x1

125x1

155x1

175x1 post surgery PR! 

Snatches & Jerks...

Warm Up - hang snatches with 45# bar

Power Snatch
75x1
95x1
115x1
135x1
150x1 - 5# post surgery PR
155 (F)

Jerk (from rack)
115x1
145x1
160x1
175x1
205x1 - 20# post surgery PR

Last rep was actually a push press after looking at the video. No second dip. Sweet! 

46 years old in 6 weeks. "Hey Father Time - GFY!"

Strict Press, Strict Pull Ups & Ring Push Ups

Fifty sets of two of: 

Strict Press - 115# - 100 reps

Strict Pull Ups - 100 reps

Ring Push Ups - 100 reps

NOT for time. 

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Machine Press - 50#- 70 reps

DB Hammer Curls - 35# - 70 reps 

1 minute rest: 

PR Two - 10 Minutes:

Bench Dips - 65 reps 

DB Lateral Raises - 15# - 65 reps 

EDT - Chest & Back...

PR One - 15 Minutes

One-arm Rows - 50# - 75 reps each arm

Push Ups - 75 reps

1 Minute Rest

PR Two - 10 

DB Pullovers - 35# - 50 reps 

Diamond Push Ups - 50 reps

"Hot Death"...

1000 Meter Run, then
3 Rounds For Time:
10 Clean and Jerks (135/95)
10 Chest to Bar Pull Ups
10 Burpees
then, 1000 Meter Row

28:39 Rx

Pumped to do 30 C&Js @ 135# and 30 C2B pull ups!

Hey shoulder - GFY!

Overhead Squats & Front Squats

I worked on overhead squats and front squats for the first time in six months.

OHS

75x2

75x2

75x2

75x2

75x2

75x2

75x2

Front Squat

75x1

95x1

115x1

135x1

155x1

175x1

Felt good to work to the movements. Long slow climb back over 200# for both! 

EDT - Arms & Shoulders...

PR One - 15 Minutes

Barbell Strict Press - 115# - 28 reps 

KB Crush Curls - 44# - 70 reps 

PR Two - 10 Minutes:

Parallel Dips - 66 reps 

Reverse Curl - 55# - 66 reps

* 1 rep PR and 10# heavier on reverse curls 

Box Squats, Strict Press & Push Jerk...

Box Squats

95x5

95x5

135x5

145x5

155x5

155x5

Strict Press 

75x3

95x3

115x3

135x3

145x3

Jerks

155x1

165x1

175x1

185x1

EDT - Chest & Back...

PR One - 15 Minutes

Pull Downs - 100# - 100 reps

Push Ups - 100 reps

5 Minute Rest

PR Two - 10 Minutes

Reverse Grip Pull Downs - 140# - 58 reps 

Diamond Push Ups - 58 reps

Cash Out: DB Pull Over - 35# - 10x10 - 100 reps 

"Rijn"...

2 rounds for time:

29 squats
Run 200m
29 burpees
Run 200m
29 jumping lunges
Run 200m
29 push ups
Run 200m

26:55 Rx. I need to get my metcon back. 

Via CrossFit Split

In memory of 2.5 year old Rijn Erasmus who recently passed away. RIP Rijn.

American Ninja Warrior 2015 ...

I just submitted my application for American Ninja Warrior. The waiting begins...

10K Row....

10k Row - 48:28.2

(36 seconds off PR)

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Barbell Strict Press - 95 #- 63 reps

KB Crush Curls - 35#  - 63 reps

PR Two - 10 Minutes:

Parallel Dips - 65 reps (20 rep PR)

Reverse Curl - 45# - 65 reps

"The Albany Crippler"...

10 Ground to OH (135) 

20 Strict HSPUs

30 C2B Pull Ups

40 Burpees

50 Kettlebell Swings (53/35)

60 Double Unders

* after each movement you have to run the length of the gym and back (100 ft total) before going on to the next movement EXCEPT on the last one.

28:34 Rx 

Snatches, Strict HSPUs and Strict C2B Chin Ups. Doubles only took me 5 minutes (single-double). Very Happy!

(This took me 29:43 last time. I also subbed double KB snatch with 44# bells for Ground to Overhead. Double Unders took me 16 miutes....FUCK!)

EDT - Chest & Back...

PR One - 15 Minutes:

Pendlay Row - 135# - 75 reps

Push Ups - 75 reps

5 Minute Rest

PR Two - 10 Minutes

One-arm KB Row - 88# KB - 30 reps each arm

Diamond Push Ups - 30 reps

Snatches & Strict HSPUs...

Worked on snatches and strict HSPUs. Got 145# twice. Baby steps. 

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Barbell Strict Press - 85# - 45 reps

Barbell Curls - 85#  - 45 reps

PR Two - 10 Minutes:

Parallel Dips - 45 reps 

KB Iron Cross - 12kg bells - 45 reps

Cash Out: 21s - barbell curl - 45# 

100 Hang Snatches..

I did 100 hang snatches NOT for time at 75#. Twenty sets of five. Felt great just to get under the bar
again!

EDT - Chest & Back...

PR One - 15 Minutes:

Reverse Grip Pull Downs - 70# - 150 reps

Push Ups - 150 reps

PR of 10# and 40 reps on both movements 

5 Minute Rest

PR Two - 10 Minutes

One-arm KB Row - 80# DB - 50 reps each arm

Diamond Push Ups - 50 reps

PR of 10# on rows and 20 reps (10 each arm) and 10 reps on push ups 

Pounds Lifted:

CU - 10500

PU - 24000

Rows - 8000

DPU - 8000

50,500 total pounds lifted (160# body weight)

36,200 last time

200 push ups

150 pull downs

100 dumbell rows 

450 reps in 25:00. Good times!

"DT"..:

Five rounds for time of:

95 pound Deadlift, 12 reps
95 pound Hang power clean, 9 reps
95 pound Push jerk, 6 reps

9:57 - Rx was 155

* First attempt ever

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“Holy Diver”...

21 Hang Snatches (75)

800M Run

15 Hang Snatches

400M Run

9 Hang Snatches

200M Run

13:22

Fenway Spartan Sprint...

Did the Spartnat Sprint today with my wife at Fenway Park. I was an awesome 3 miles course. Great time!

"Spartan Race at Fenway Park will be an experience you’ve never seen in the world of obstacle racing. For one day only, Spartans will have the chance to run a time trial through one of the most famous landmarks in the United States. Don’t miss out on your chance to be a part of history in more ways than one!

There are some staples in our repertoire. There are also some venue specific and terrain inspired obstacles. We will not, however, spell it out for you. We do not have course maps. Each Spartan Race strives to surprise the athlete. Preperation for the unknown is a must. 

There is fire, mud, water, barbed wire, and occasionally Hell on Earth. There WILL be obstacles to catch you off guard. Curve balls, so to speak. Get over it. 

We’re here to rip you from your comfort zone. If you need a road map for each step of the way, then maybe this race isn’t for you". 

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Barbell Strict Press - 75# - 72 reps

Barbell Curls - 75# - 72 reps

14 rep PR on both movements! 24% improvement. 

PR Two - 10 Minutes:

Bench Dips - 45# - 60 reps

KB Iron Cross - 8kg bells - 60 reps

15 rep PR on both movements! 33% improvement! 

Time to increase the weight and start again. 

Cash Out: 21s - barbell curl - 45# 

EDT - Chest & Back....

PR One - 15 Minutes:

Reverse Grip Pull Downs - 60# - 110 reps

Push Ups - 110 reps

5 Minute Rest

PR Two - 10 Minutes

One-arm KB Row - 70# DB - 40 reps each arm

Diamond Push Ups - 40 reps

Pounds Lifted:

CU - 6600

PU - 17600

Rows - 5600

DPU - 6400

36,200 total pounds lifted (160# body weight)

“Sham”...

7 Rounds:
11 Bodyweight Deadlifts (155)
100 Meter Sprint
11:29 Rx 

Deadlifts unbroken. "Sprints" were like a crawl. First time running in months.

RIP Staff Sgt. David "Sham" Wieger

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Just fooling around...

I decided to just screw around today at the gym. 

I did:

* 3 or 4 second handstand on kettlebells

* 48 second L-Sit on kettlebells

* worked on handstand holds (first time in a long time)

* got my first HSPU in over six months

Video of handstand and L-Sit

EDT - Arms & Shoulders...

PR One - 15 Minutes:

Barbell Strict Press - 75# - 58 reps

Barbell Curls - 75# - 58 reps

PR Two - 10 Minutes:

Bench Dips - 45# - 45 reps

KB Iron Cross - 8kg bells - 45 reps

EDT - Chest & Back....

PR One - 15 Minutes:
Strict Chin Ups - 75 reps
Push Ups - 75 reps

5 Minute Rest

PR Two - 10 Minutes
One-arm KB Row - 70# KB - 30 reps each arm
Diamond Push Ups - 30 reps

Pounds Lifted:
CU - 11200
PU - 11200
Rows - 4200
DPU - 4800
31,400 total pounds (160# body weight)

EDT - Legs...

PR One - 15 minutes:

Deadlift - 135# - 70 reps 

Goblet Squat - 53# KB - 70 reps 

Rest 5 minutes 

PR Two - 10 minutes:

Russian KB Swings - 70# - 60 reps 

Kettlebell Sumo DL - 70# - 60 reps 

Pounds lifted:

DL - 9405

GS - 3710

KBS - 4200

SDL - 4200

21,560 total pounds 

Burpee Pull Overs & Dragon Flags...

Burpee Pull Over - perform a burpee under a bar one foot out of your reach, jump and catch the bar, do a pullover, finish the rep with arms locked out in support on top of the bar.

I did about 15 of them. Fun as hell but they smoke your upper body. 

Dragon Flags are performed by bracing hard on a bench or hard surface, while locking your arms in a fixed position. The legs are driven up as if you are performing a reverse crunch. From there, the lifter will lower themselves down not allowing any part of their body to touch the bench except for their upper back. This is an important form cue. This makes the exercise so much harder. The lifter lowers their body until it is right above the bench. The other important coaching cue is to make sure when the lifter raises back up, they do NOT bend at the waist, but rather raise their entire body as it was lowered, in a straight line.

I did a couple of these for about 30 secomnds each. I need to work on lowering my body close to the bench. 

Burpee Pull Over & Dragon Flag Video

“2011 CrossFit Games Event #3″…

5 Rope Climbs
5 Clean and jerk (75)
4 Rope Climbs
4 Clean and jerk (95)
3 Rope Climbs
3 Clean and jerk (115)
2 Rope Climbs
2 Clean and jerk (135)
1 Rope Climbs
1 Clean and jerk (145)
14:41

Rx was 145/165/185/205/225

German Volume Training (GVT) - Arms & Shoulders...

Barbell Strict Press - 75# - 7 sets of 10 - 70 reps

Two Handed KB Preacher Curls - 53# - 7 sets of 10 - 70 reps

Bench Dips - 45# - 3x10 - 30 reps

Kettlebell Shrugs - 88# - 3x10 - 30 reps

"Legless"...

10 rounds of:

1 Legless Rope Climb

10 Diamond Push Ups (no lock-out at top. Constant tension)

NOT for time. 

ANW Training...

I did about an hour of bouldering in Clifton Park, NY at The Edge. Followed it up with some fun pull ups and board climbing. 

Climbing Fun 

Deadlifts & Kettlebell Swings...

10 rounds of:

5 deadlifts (165)

5 Russian Kettlebell Swings (53)

NOT for time. First DLs in a while. Taking it slow as I build up strength. 

Front Lever...

If you want strong lats and phenomenal core strength, then the front lever is an exercise for you. It’s not just about holding your body out parallel to the ground, but also about using your lats to lock yourself into place. In the front lever the lats are at a much more disadvantageous position than in the back lever, making it significantly harder". - Breaking Muscle

Second attempt at Front Lever

Hang Board Training...

Time (minutes)	Task
1st minute	15 second hang, Jug
2nd minute	1 pull-up, Round Sloper
3rd minute	10 second hang, Medium Edge
4th minute	15 second hang w/ 3 shrugs, Pocket
5th minute	20 second hang w/ 2 pull-ups, Large Edge
6th minute	10 second hang, Round Sloper 5 knee raises, Pocket
7th minute	4 pull-ups, Large Edge
8th minute	10 second hang, Medium Edge
9th minute	3 pull-ups, Jug
10th minute	Hang as long as you can, Round Sloper

Bouldering...

Another day of bouldering. Awesome! 

German Volume Training (GVT) - Arms & Shoulders...

Barbell Strict Press - 65# - 10 sets of 10 - 100 reps

Two Handed KB Preacher Curls - 44# - 10 sets of 10 - 100 reps

Barbell Curl - 21s - 65#

Bench Dips - 35# - 3x10 - 30 reps

German Volume Training (GVT) - Back & Chest

Renegade Rows - 44# KBs - 10x10

Push Ups - 10x10 - 100 reps 

C2B Chin Ups - 3x10 - 30 reps 

KB Diamond Push Ups - 3x10 - 30 reps

Power Snatch, Step Up & Jerk...

Twenty Five sets of:

* One hang power snatch

* 10 bench step ups 

* Back jerk

* all with 60lbs

25 HPS (60)

250 Step Ups (60)

25 Back Jerks (60)

* First snatches in five months. They felt awesome!

You can get a good workout ANYWHERE of you really want to. #fact #planetfitnessisbetterthannothing

First Bar Muscle Up since surgery & 500 Kettlebell Swings...

One Bar Muscle Up - first one in over 5 months since surgery. 

Bar Muscle Up

Cash Out: 500 Russian Kettlebell Swings (35) 

Fifty sets of ten in 24 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.

First Time Bouldering...

Tried bouldering tonight at Central Rock Climbing Gym in Hadley. Hard as shit both physically AND mentally. Can't wait to do it again! 

German Volume Training (GVT) - Arms & Shoulders...

Upright Row - 75# - 10 sets of 10 - 100 reps

Barbell Curls - 75# - 10 sets of 10 - 100 reps

Bench Dips - 35# - 5 sets of 10 - 50 reps

German Volume Training - Back & Chest...

Barbell Snatch Grip High Pulls - 75# - 10x10 - 100 reps 

Push Ups - 10x10 - 100 reps 

Cash Out: Diamond Push Up - 3x10

German Volume Training (GVT) - Legs...

Kettlebell Front Squats - 12kg/26# bells - 8x10 

Russian Kettlebell Swings - 32kg/70# - 8x10 

5K Row

5K Row - 22:35.6 

* Only 15.8 seconds slower than PR. Pumped considering I am only at about 60% strength. 

* Cash Out: one pass climbing over pull up rig. 

Ninja Warrior Training...

I worked on climbing the bars across my gym. I am still a few months away from full strength and have a LONG way to go. This one pass across SMOKED me!

German Volume Training (GVT) - Arms & Shoulders...

Barbell Upright Row - 65# - 10 sets of 10 - 100 reps

Two Handed KB Curls - 53# - 10 sets of 10 - 100 reps

Bench Dips - 3 sets of 10 - 35# plate - 30 reps

Bent Over Lateral Raises - 26# (12kg bells) - 3x10 - 30 reps

ANW Climbing Practice...

This was my first attempt to climb up and across the pull up rig. Fun as hell!

American Ninja Warrior - Climbing Practice...

German Volume Training (GVT) - Back & Chest

Muscle Used with Chin Ups

Chin Ups - 6x10 - 60 reps

Push Ups - 10x10 - 100 reps 

Dumbbell Rows - 2x8 - 75#

Diamond Push Ups - 2x10

"Scooter"...

First Lieutenant Scott Francis Milley was killed in the line of duty in the Baraki Barak district of Afghanistan on November 30th, 2010 at the age of 23. "Scooter” grew up in Sudbury excelling in both academics and athletics at Lincoln-Sudbury Regional High School. Every bit as excellent a person as he was a soldier and athlete, the memory of his unrelenting positivity and charisma continues to impact those who knew him. He is survived by his loving parents, Steven and Janice, and by his brother Steve and sister Ashley.

400M Farmers Carry (53)

20 Burpee Box Jump (30)

400M Plate Carry (35)

20 Burpee Box Jump (30)

400M Plate Carry (35)

20 Burpee Box Jump (30)

400M Farmers Carry (53)

29:00 Rx 

First Rx WOD since May - 1:05 PR! 

I guess working farmers walks makes you better at farmers walks! 

RIP Lt. Milley