"Three Position Clean"...

7x1 reps of:

1 -  High Hang

2 - Above Knee

3 - The Floor

95-115-135-145-155-165-186 (F)

Failed on high hang at 186#. Would have been a 1# PR. Good to work on clean form again. Pressing reset and back to basics. 

Elbows are fast enough. Need to work on pulling early and dropping under the bar.

Mike “Dork” Kennedy...

"On Wednesday 3.26.14 we lost a family member, Mike Kennedy aka Dork. He was one of the two Boston Fire Fighters that lost their lives while fighting a 9 alarm fire in downtown Boston. Dork was a huge presence in the community while at Craic and after he left. Dork was the reason I joined Craic and a few other members, including his girlfriend Sarah Wessmann. Whenever he was in the gym he always pushed you to be better than you thought you could. This also carried to his life outside the gym. He was known to the world as a CrossFit coach, a Marine and a Fire Fighter. He was more than that to me and many others. He was my friend, my brother, my mentor and even a father figure at times. It was never a dull moment with Dork around. The world will not be the same without him. We will miss you Dork".  - CrossFit Craic

33 Back Squats (225)

15 Burpees

33 Deadlifts (225)

15 Burpees

33 KB Swings (70)

15 Burpees

NOT for time. Out of respect. RIP 

Firefighter Mike "Dork" Kennedy of Ladder Co. 15 was 33 and had a little over 6 years of service with the BFD. Mike was a Marine, a CrossFitter and member of the motorcycle club American Infidels.

"Dogs Can Row 2"...

Muscles Used During Kettlebell Swing

Row 2k

10 KB Swings (53)

5 Lunges

10 Push-ups

1500m Row

10 KB Swings (53)

5 Lunges

10 Push-ups

1K Row

10 KB Swings (53

5 Lunges 

10  Push-ups

500m Row

10 KB Swings (53)

5 Lunges

10 Push-ups

32:03 Rx

Felt good to get the blood flowing after Open WOD 14.5 

"Workout 14.5"...

MEN - includes Masters Men up to 54 years old

21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

26:41 Rx – B.R.U.T.A.L.

The opens exposed many weaknesses in my fitness that I need to work on – for that I am thankful. I have been lucky to be able to witness people do things that they themselves didnt think was possible. That is that matters.

In the end – putting in the effort is what matters.

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every second counts in this workout. Your score will the the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

"Barbell Mismash"...

Back Squat 

225x5

275x1

Front Squat 

135x1

185x1

OHS 

135x1

185x1

Deadlift 

135x1

225x1

315x1

365x1

Snatch Grip DL

3 reps @ 185 OTM for 5 minutes  - 15 reps

Split Snatch

95x1

145x1

145x1

145x1

6,405 lbs total lifted. Nice practice session. 

3K Recovery Row - 14:14

“Overhead Squat A Thon”...

Smoked. 100 OHS & 80 T2B. Nap Time!

100 OHS (95)

10 rep TTB penalty anytime the bar comes down from overhead, no resting on back.  Bar is to be taken from the ground, no racks.

21:16 - used Rx weight but multiple reps were not below parallel. Next time. WAY too much time on t2b. 

Rep scheme: 15-10-10-9-9-7-10-12-18

* 80 toes-to-bar

“Open Workout 14.4″…

MEN - includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

159 Rx – This one humbled me.

Spent 5:15 on T2B. Blew up my whole WOD. I actually thought the T2B were going to be the easiest part of the WOD. I was dead wrong! On the plus side I only got "no repped" once on the Wall Balls. This is probably a fair indication of where my fitness is right now. 

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of the set of cleans and the set of muscle-ups, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 30 cleans or the 20 muscle- ups, whichever was last. If you do not get through the 30 cleans you will not have a tiebreak time.

For example, a male athlete finishes all the reps up to and including 10 calories of rowing in his second round, for a total of 210 reps. This is his score. He finished his 30th clean at 10:05, and his 20th muscle-up at 13:10. In this case he will enter 13:10 as his time in the tiebreak field. This athlete would be ranked above someone who got 210 reps and a tiebreak time of 13:20, but below someone with 210 reps and a tiebreak time of 13:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• An indoor rower with a monitor that measures calories
• Pull-up bar
• A medicine ball of the appropriate weight for your division
• A wall mark or target set at the specified height
• Barbell
• Plates to load to the appropriate weight for your division
• A set of gymnastic rings hung so you can successfully perform a muscle-up

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 9-kg ball and 61-kg clean for the Men, 6-kg ball and 43-kg clean for the Women, 9-kg ball and 52-kg clean for the Masters Men, 4-kg ball and 29-kg clean for the Masters Women.

"J. T."...

 21-15-9 of:

Handstand Push Ups

Ring Dips

Push Ups

17:23 Rx

Previous time was 12:29 Rx - (8/26/12). My HSPUs need serious work! Note to self - "Ring dips are fucking hard as hell"! 

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."-  Erin Taylor

2013 CrossFit Games - Final NE Region Standings

I was able to find my 2013 CrossFit Games Standing on the Games site. I wanted to use them to compare my finish from this years games. I ended up in 258th place in the 40-44 Masters Division. Not bad considering I finished 637th place in WOD 13.3. 

The breakdown is as follows:

WORKOUT 13.1 - 175th Place (126 reps)

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible 

WORKOUT 13.2 - 197th Place (226 reps)

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

WORKOUT 13.3 - 637th place (101 reps)

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

WORKOUT 13.4 -  195th place (65 reps)

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WORKOUT 13.5 -213th place (56 reps)

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc

Overall I had a performance equal to my skill and fitness level. My two biggest goats are wall balls and double unders so 13.3 was a total nightmare. I got "no repped" more than I can even remember - by my wife no less.

Looking forward to see what progress - if any I made from 2013 to 2014. 258th place out of 603 athletes (42.8 percentile) is not that worst place to be. 

Deadlift 15x3

Deadlift 15x3 @ 275#

Felt good! Screw you Open WOD 14.3.

"Irish Stew"...

21-15-9
Pull Ups
Box Jumps (24)
Kettlebell Swings (53)

7:32 Rx

5 Mile Ruck with 25#

Rucked 5 miles with Rob Seymour and Duca. Time was 1:09:59 with 25# pack. Pace was 14:01. Last mile was 11:32. Good times! 

Press 5-5-5...

Muscles used during press.

65x5

85x5

110x5

125x5

140x3

* used 185 as 1rm number for calculator.

"Open WOD 14.3"...

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

107 reps Rx - 6:01 tie-breaker.  

Really wanted to get back to the box for a shot at one rep of 315# but happy with 17 reps at 275#. It is all good. The cumulative reps at a climbing weight sneaks up real fast on you.

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Equipment
• One Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Box that is the appropriate height for your division

“Beef Jerky Time”...

As Far as Possible In 25 min of:

1 Clean and Jerk (135)/1 Round of Cindy (5 Pull-ups/10 Push-ups/15 Squats)

2 Clean and Jerks/1 Round of Cindy

3 Clean and Jerks/1 Round of Cindy

etc….Continue until you have done 10 Clean and jerks and then finish with 1 Round of Cindy.

IF YOU COMPLETE THE 10 CLEAN AND JERKS AND 1 ROUND OF CINDY….YOU ARE DONE AND YOUR SCORE IS YOUR TIME!! IF YOU DON’T FINISH IN UNDER 25 MINS, YOUR SCORE IS HOW FAR YOU GOT DOWN THE LADDER!!

9 rounds + 15 reps Rx (PR of 11 reps!)  

* Only 25 reps from finishing - Next time!

"Daylight Savings Time"...

21-15-9

Squat Clean (95)

Toes-to-Bar

13:55 Rx

Originally planned on HSPUs instead of T2B but I realized after the first 5 reps that my shoulders were toast from the last few days. Switched it up mid-wod.

Felt good to squat clean. First time in a while. 

Ruck - 3.68 Miles with 25lbs...

Rucked 3.68 miles with Rob Seymour around Marlborough wearing a 25# ruck. Total time was 53:46. Pace was 14:40. Beautiful 52 degree day! 

Press 20-20-20 & “Skylar’s Revenge”...

Press 20-20-20

60x20
80x15
95x13

* Try for 20 reps each set. Shoulders smoked from 14.2. 

“Skylar’s Revenge”
5 RFT
15 KBS (53)
15 Push Ups
7:09 Rx

"Open WOD 14.2"...

From 0:00-3:00

2 rounds of:

10 overhead squats

 10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

71 reps Rx!  First round felt great but then the wheels fell off. C2Bs in second round were brutal. That one sneaks up on you. Numerous “no reps” on the OHS.

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete.

For example, if you complete the first two rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete one full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment:
• Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Pull-up bar

"Doce"...

In front of a clock set for 12 minutes:

4 minutes of Bench Press, 115 lb.
4 minutes of Rowing 
4 minutes of Abmat Sit Ups

Bench Press - 51 reps

Rowing - 54 calories

Sit Ups - 78 reps

183 total reps 

Press 5-3-1

Press

65x5

80x5

125x5

140x3

155x2 

My current Press 1RM is 175. Not for long! Wendler works! 

Open WOD 14.1...

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

133 Reps Rx - PR of 7 reps from 11.1

Doubles were fine single-double they just smoked me metabolically. I couldn't breathe for the snatches. 

This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

"Renegade"...

5 Rounds
Row 200m
10 Renegade Rows (53)
Start a new round every 2 minutes.
5 rounds Rx

Nice to do some Renegade Rows. First time in a while!