Monday, April 27, 2015

Peary Rader Clean/Jerk Program - (Week 2/Hang Cleans)..

Warm-up sets:

2x10x100lbs with two-minute breaks in between each set.

Work set #1 1x12x140lbs
Work set #2 1x12x120lbs
Work set #3 1x20x100lbs

* all reps from hang

* Set of 10 unbroken strict pull ups In between each set 

Sunday, April 26, 2015

800M Farmers Carry (70) - 5 Burpees every time you drop the bells...

800M Farmers Carry (70) - 5 Burpees every time you drop the bells. 26:43 & 70 Burpees. Next time - One Mile & 10 Burpees per drop

Friday, April 24, 2015

3 Miles Kayaking...

3 miles kayaking. Paddling into the wind is no joke! 

  1. "Naturally your arms get a solid workout from paddling, but experienced kayakers use their other muscle groups just as much as their arms andshoulders. Arms and shouldersaside, other muscles worked include your back muscles (lower in particular), your core muscles (important for posture), and even your leg muscles". - Kayaking for beginners 

Wednesday, April 22, 2015

“2011 CF Games Masters WOD #2″...

10 Handstand Push Ups

20 Wall Balls (20)

30 Toes-to-Bar

40 Power Cleans (115)

50 Burpees

60 Kettlebell Sumo Deadlift High Pulls (70)

26:57 Rx  - previous time - 23:25

"We all suck. That’s the first step. If you can admit you suck at something, then you’ve got a chance — because you’ve got heart". - Lisbeth Darsh

Tuesday, April 21, 2015

300 Russian Kettlebell Swings...

I wanted just move after my row yesterday.

I did timed two-handed swings with the 35lb/16kg bell. I did 30 sets of 10 in 14 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round. 

Swings - 16kg bell - 30 sets of 10 - 300 reps

Monday, April 20, 2015

Sunday, April 19, 2015

2015 Marathon Row...

For the second consecutive year - I will be rowing a marathon (42,195M) on Marathon Monday in Boston to honor the 2013 bombing victims. It is my own private hero wod. I plan on doing three burpees every 1,000m rowed to add a little more to an already daunting task. It should take me between 4.5 and 5 hours to complete.
After the 2013 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 happened Monday April 21, 2014.
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 (waiting for their parents to finish). 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".
I believe that events like these give us time to think about what is really important, appreciate what we have and honor those who have passed. Never forget.

Thursday, April 16, 2015

Monday, April 13, 2015

"Slosh Pipe Jerry"

1 Mile Slosh Pipe Carry (45)
2K Row
1 Mile Slosh Pipe Carry (45)
43:34 Rx 

Sunday, April 12, 2015

Max Strict Pull Ups/165# Power Snatch

3 sets of: 

Max strict pull ups

3 minute rest after each set 

20/12/10 - 42 reps 

Cash Out: 50 Ring Dips

Power Snatch:





Saturday, April 11, 2015


5 RFT:

10 Hang Power Snatches (75)
600 Meter run
* Rx was 10 Deadlifts (225/155)

Friday, April 10, 2015

"Boat Race"...

3 rounds for time of:
500 meter Row
400 meter Run
3 minutes rest 

Splits were: 4:11-4:38-4:35/19:25)


(Last time: 4:09-4:28-4:20/18:57)

Thursday, April 9, 2015

Snatch Grip Dead Lift & BTNSG Push Press...

Snatch Grip Dead Lift 6x10 (135) - 60 reps
BTNSGPP 6x10 (75) - 60 reps


strict pull-up 5x5 (26) - 25 reps
dips 5x8 (53) - 40 reps 

Monday, April 6, 2015

One Mile Slosh Pipe Carry..

One Mile Slosh Pipe Carry (45)
NOT for time. 

"For those of you looking to add a different piece of equipment to your fire station gym, or if you just need a little project and want to work muscles you haven’t worked before, it’s time to build a slosh pipe. A slosh pipe is nothing more than a 9′ piece of 4″ PVC pipe that’s filled two-thirds of the way with water, which should equal 38–42 lbs., and capped at both ends. Think that’s not enough weight to give you a real workout? Before you dismiss the idea completely, give it a try. Once you work with the pipe, you’ll see how demanding it can be. For those who like working with sandbags, chains and tires, you’ll love the variety a slosh pipe affords you".-

Sunday, April 5, 2015

Peary Rader Clean & Jerk Program - Week 9...

Warm-up sets:

2x10x155lbs with two-minute breaks in between each set.

Work set #1 1x12x205lbs
Work set #2 1x12x185lbs
Work set #3 1x20x155lbs

* Set of 12 - 35lb KB Pull Overs - In between each set 

Saturday, April 4, 2015

Snatch Grip High Pull...

Snatch Grip High Pull - 6x6 (125) - 36 reps

BTNSG Push Press - 6x6 (125) - 36 reps
Weighted Dips - 6x6 (80) - 36 reps

Friday, April 3, 2015

"Double Jerry"...

For time:
Run 1 mile
Row 2K
Run 1 mile
Run 1 mile
Row 2K
Run 1 mile

1:03:35 Rx - RIP Sgt Major Patton

"No matter how slow you run you're still lapping everyone on the couch"!

First time running in six months. 

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.

Thursday, April 2, 2015

Strict Muscle Ups, C2B Pull Ups & Dips...

10 strict muscle ups
100 strict c2b pull ups
50 strict ring dips 

NOT for time. Goal was 30
strict muscle ups. Went to c2b pull ups after first MU fail. Never failed on pull ups or dips!