Thursday, May 29, 2014

5K Recovery Row...

5K recovery row - 23:35

The awkward moment when you get 100m into a 5K row and you already hate your life. It's swear it's all mental

Wednesday, May 28, 2014


Did some cleans (and some jerks) alone in the box after 8pm. Not for time. Not for weight. Just for feel and technique. 

Monday, May 26, 2014

"Murph & Jerry"...

Left it all on the floor today and found the strength to hang on a little bit longer. Much respect. RIP ALL who have made the ultimate sacrifice!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
60:36 with 20# Vest
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Removed vest. Rest 3 minutes then:

For time:
Run 1 mile
Row 2K
Run 1 mile
33:00 Rx
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Friday, May 23, 2014

3-3-3 Bench Press...

235x2 (failed on last rep)

Pretty happy after 21 bar muscle ups and 21 bench presses at 185# this morning. 

"Death Valley"...

Deadlift (275)
Bar Muscle Up
Bench Press (185)
14:43 Rx

Thursday, May 22, 2014


21-15-9 reps, for time of:
95 pound Overhead squats
6:55 Rx

(Last time 9:21 @ 65#)

In honor of “Jeremy”

Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.

Wednesday, May 21, 2014

Sunday, May 18, 2014

Hike Wachusett Mountain...

5.6 Mile hike up and down Wachusett Mountain with Devin McNamara. I am smoked!

Saturday, May 17, 2014


5 rounds for time of:
11 back squats, 155 lb.
7 strict burpee pull-ups
400-meter run

* Rx was 185# for back squats

* Mental Victory - All back squats unbroken. Kept moving just SLOW! 
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John

Thursday, May 15, 2014

“2010 CrossFit Games Event 6″…

3 Rounds For Time:

30 Toes-to-Bar
21 Ground-to-Overhead (95)
22:42 Rx 

T2B were SLOW. They are a HUGE goat! 

Tuesday, May 13, 2014


Eight rounds for time of:
155 pound Front squat, 5 reps
26 Ring push-ups
26:38 (Rx was 185)

RIP Specialist Gathercole

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Sunday, May 11, 2014

5-5-5 Bench Press...

165 x 5
195 x 5
215 x 5

Lifted with my 15 year old. Very cool experience. He seems to be coming out of the 13/14 year old fog! And he actually listened...

"Bullet With Butterfly Wings"...

10 Hang Cleans (95)
50 Abmat Sit Ups
400 Meter Run
10 Hang Cleans (95)
40 Abmat Sit Ups
400 Meter Run
10 Hang Cleans (95)
30 Abmat Sit Ups
400 Meter Run
10 Hang Cleans (95)
20 Abmat Sit Ups
400 Meter Run
10 Hang Cleans (95)
10 Abmat Sit Ups
400 Meter Run

Rx was 135#

Mental Victory - All hang squat cleans and sit ups unbroken. 

Saturday, May 10, 2014

“Lake Champlain"...

40 Burpees Over the Bar
30 Pull Ups
20 Shoulder-to-Overhead  (115)
10 Power Snatch (115)
500 meter row
11:59 Rx 

Thursday, May 8, 2014

"Unbroken Helen"...

Run 1200
63 KB Swings (53)
36 Pull ups
12:25 Rx

Forearms are fried! 

Two minutes and 19 seconds slower than my regular Helen time. It's amazing how hard it is to do that many swings and pull-ups back to back after running three quarters of a mile. That one sucked!

1RM Bench Press & "Tabata Jolt"...

1RM Bench Press - 255# (5# PR & 100# over bodyweight!)

"Tababta Jolt"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are sit-ups, the second 8 are air squats, the third 8 intervals are single unders, and finally, the last 8 intervals are planks. There is no rest between exercises.
Post total reps from all 32 intervals to comments. (One rep for completed plank interval. Zero reps for each interval where you do not complete the 20 seconds)

Sit Ups: 81
Air Squats: 106
Single Unders: 228
Plank: 8
423 Reps total

Wednesday, May 7, 2014


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)
30:37 Rx

RIP Lt. Milley

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.

Sunday, May 4, 2014


Hero_TaylorGallant_TH.jpgFor time:
Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups
46:32 Rx 

RIP Petter Office Gallant.

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Saturday, May 3, 2014


Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
39:53 Rx

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Friday, May 2, 2014

3x2 deadlift & Max Unbroken Bar Muscle Ups...

I have not deadlifted heavy in a while. I need to get back to it for a competition at the end of June that has 1rm as one of the movements.

Deadlift - 335# - 3x2

Then I wanted to do some gymnastics but not a lot since I have two long WODs planned for this weekend.

Decided to test my max consecutive reps of bar muscle ups. Got 10! That is a PR of two reps!

Might have been able to get more but my hand were starting to tear. (That never happens but I guess the torque from the bar muscle ups will do that.)

Thursday, May 1, 2014

“Razor Thin”…

10 OHS (75)
10 Box Jumps (24)
10 Kettlebell Swings (53)
4+20 Rx

Mental Victory - all reps unbroken and NO WATER! 

Cash Out: 50 Strict Ring Dips

Finished with Iron Cross practice. Getting there...