“Wasted Years”…

Up Ladder – AMRAP 10:

1 Power Snatch (75/55) / 1 Hand Release Push Up
2 Power Snatch / 2 Hand Release Push Up
3 Power Snatch / 3 Hand Release Push Up
Etc…

10 + 2 Rx

"Coffey"...

For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

51:37 Rx

* The reason for the one muscle up at the end is because it was how he ended his workouts trying to complete his first muscle up. Good to see this one up here.

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Comment on site: 

Son,

"I miss you everyday and strive to keep myself in shape by doing some of your routines weekly.

Please check out Keaton's memorial Facebook page for info on how to get involved with his Hero Half Marathon event every Memorial Day Weekend in Sweet Home, Oregon. There will be other cross fit events conducted in other locations on the same weekend to honor those who made the ultimate sacrifice! NEVER FORGET "!!

Grant Coffey (Keaton's Father)

Posted by: Grant Coffey at December 10, 2013 5:37 PM

"Michael"...

Today I did "Michael" which is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 rounds for time:

Run 800 meters

50 Back Extensions

50 Sit-ups

26:24 Rx

Mental Victory - last round of 50 sit-ups unbroken!

5K Row...

5K Row - 23:19 (1:00 slower than PR) 

Cash Out: 5 Bar Muscle Ups for Time - 28 seconds. Hands are smoked!

"The Last In Line"...

12-10-8-6-4-2 reps of:
Overhead Squats (75)
Pull Ups

6:23 - (Rx 95#)

Felt good to get the blood flowing after my marathon row! 

Finished with Ring L-Sit - 48 seconds! Insanely hard. 

Marathon Row - 42,195 meters...

After last years marathon bombing I posted the following on my Facebook page. After attempting to get a number to run the 2014 Boston Marathon with no luck - I decided that I would row the 26.2 instead as my way to honor the victims. 42,195 meters.

Today - I completed that tast. 26.2 miles - 42,195 meters - 3:49:00. The first half took me 1:49 and the second half took me 2:20. It was the hardest thing I have ever done but I am happy I did it. I was scared shitless before I even started!

Upcoming Marathon Row - 42,195 meters...

After last years marathon bombing I posted the following on my Facebook page. After attempting to get a number to run the 2014 Boston Marathon with no luck - I decided that I would row the 26.2 instead as my way to honor the victims. 42,195 meters. It happens Monday April 21, 2014. 

Kettlebellrob

April 15, 2013 · 

"One final thought. I ran my only marathon in 1998. The Boston Marathon. Same year I got married and that my oldest son was born. It was a once in a lifetime thing. Until today.

I am still trying to deal with the fact that my niece and nephew were only feet away from the explosion today. My sister said they "saw the whole thing". Can't imagine how poorly they will sleep tonight and the coming nights when I am so screwed up over this.... And I wasn't even there.

So next year I do something I said I would never do. I run Boston. For them, for all the victims and to say "Fuck You" to the scum that did this today.

I HATE to run but I am going to cherish every single step. Boston - 2014".

"Dogs Can Row 2"...

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

28:34 Rx 

(3:29 PR!) from last attempt 3/31/14

Strict Press 1RM....

Strict Press - 181# (6# PR)

Thankfully David T and NateR were at Sobo after the wod. They talked me into trying 181# again. Got it!

Pumped. Body weight is 160#.

A PR and I get FB back in 34.5 hours…

Press 5-3-1 & “Breaking Bad”…

Press 5-3-1

115x5

145x3

181 - failed 3 times! (Would have been a 6 # PR. Almost had it!) 

"Breaking Bad"

3 rounds  for time of:

250 Meter Row
10 Burpees
5 Snatches (135)

8:35 Rx 

"Justin"...

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench presses
Strict pull-ups
32:17 Rx.
Last round - all reps unbroken. WAY too slow first round. 

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Mainsite SUNDAY 140413...

10 rounds of:

1 minute of rowing

Rest 15 seconds

30 seconds of push-ups

Rest 15 seconds

146 calories and 172 push ups

Push Ups: 22-20-18-15-15-17-15-15-16-19

Cash Out: 7 Ring HSPUs

3.68 Mile Trail Ruck...

Rucked 3.68 miles with 20# in pack. 272 feet vertical climb. Felt great after yesterday's WOD! 

"Eva's Little Sister"...

5 Rounds for time:

•Run 800 meters
•30 Hip Extenions
•30 Pull ups
43:07

Back was tight this morning and wanted to be safe. Subbed hip ext for KBS.

Pull Ups: 9,8,7.6 first four rounds. 18,7,5 last round. Felt GREAT to run outside!

“Gemma”…

50 Calorie Row

15 Shoulder-to-Overhead (95)

40 Calorie Row

12 Shoulder-to-Overhead (115)

30 Calorie Row

9 Shoulder-to-Overhead (135)

13:44 Rx 

The STO were not bad. Did 8/7 - 7/5 - 9. I rowed on a 4.5 damper. Need to increase it when rowing for calories going forward. The rowing was the difficult part. 

Three Position Snatch...

Perform 7 sets of 1 reps increasing the weight each set.

The three positions are working from the top down:

1 – High Hang (Pockets)

2 – Mid  Thigh

3 – The Floor

(Without letting go of the bar, perform a High Hang Snatch, Hang Snatch & Snatch in succession.)

75#

95#

115#

120# 

125#

130#

135#

* All Split Snatches 

Hang Split Snatch:

145x1

155x1

160x1 * Pumped! 160# is my Bodyweight. 

"Rowing Jared"...

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

1:02:16 Rx

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

“Dork”...

“Dork”

AMRAP – 20:14 

33 Calorie Row
15 Deadlifts (225(
4 Rope Climbs
3 rounds plus 24 calories Rx
I rested 20 minutes then did:
AMRAP - 20:14
33 Air Squats
15 Burpees
4 Runs (down and back in front lot is one run)
3 rounds plus 51 (1 run short of 4 rounds even)
I rested 3 minutes and did it again:
AMRAP - 20:14
33 Air Squats
15 Burpees
4 Runs (down and back in front lot is one run)
4 rounds plus 25 reps 

As Many Rounds As Possible in
2014 (20 minutes & 14 seconds)
Engine Co. 33
Ladder Co. 15
District 4

Fire Lieutenant Ed Walsh of Engine Co. 33 was 43 and had just over 9 years of service with the BFD. Ed was married with 2 sons and a daughter, all under the age of 10. 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 motocycle club American Infidels. 
-CrossFit Florian-

Front Squats...

95x1

145x1

165x1

215x1

255x1

285 (F) 

285 (F) - would have been a 4# PR 

Finished with 160x10 (Body Weight)

"Nobody's Fool"...

AMRAP 5 : Cindy (5 pull ups, 10 push ups, 15 Air Squats)
Rest 5 minutes
AMRAP 5: Cindy (5 pull ups, 10 push ups, 15 Air Squats)

10 rounds plus 8 reps Rx 

2014 Crossfit Opens results...

Final results from the 2014 opens. Not where I wanted to finish but up from number 258 in my age group last year. Progress is progress. Based on these numbers I'm the definition of a mediocre athlete. Just trying to get better everyday. 

* 15/44 in my box

* 228/443 in my age group in the NE

* 1972/3695 in my age group worldwide 

"Easy Day" & "Sure Shot"...

"Easy Day"...

20-16-12-8-4 pull ups

10-8-6-4-2 bench press (155)

6:34 Rx - BP got hard quickly. 

Rest 10 minutes then:

“Sure Shot”… 21-15-9 Power Snatch (95) Box Jump (24) 9:46 Rx  I. Am. Smoked.