Coach Teehan makes an appearance

Today, we had a non-regular guest to the 6:30AM class.  Coach Teehan.  Paul Teehan is one of the best athletes in our gym and was the OLDEST competitor in the Crossfit Games Northeast Regionals at the ancient age of 38.  

And yes, those are 100# one-armed snatches.  No problem.  

Today I finally busted out the Crossfit knee socks look and I did it in style.  Perfect portrait of me – Crossfit and Cats. (The only thing that’s missing is Niko).

I was sore and tired from the weekend and yesterday’s “meh” WoD.  Today’s WoD looked interesting:

A) 10min pullup/Muscle-up work


B) 5 rounds – each for time @100% effort
10 Deadlifts
10 Box Jumps
rest 3mins between rounds

Whatever weight you do decide to choose you should be able to touch n go the 10 reps each round (so 5×10 Deadlifts @x weight). If you have to break up the 10 during any round you should scale for the next. This should be heavy but you should be moving.

I ended up doing dead hang pull ups with the green band, 3 per minute.  No muscle up practice for me!

Then I did 135# for the dead lifts (I didn’t want to go as heavy as I did with Rankel).  We were supposed to do a weight where we could do all 10 unbroken and quickly.  I was really happy with my results for today’s WoD.  After the first set, Jarrod told me to get my butt down and knees bent when I go down on my deadlifts (vs. just bending at the waist).  After the second set, Jarrod had told me that I really needed to open up my hips and as soon as I’m at the top, drop the weight to the floor and pick it back up again.  I cruised through my final deadlifts.  Then Paul stepped in and told me that for my box jumps to swing my arms forward on the way up and backwards on the way down.  Totally helpful.  Going into the WoD, I thought I would get slower as the sets progressed, but I ended up dropping 13 seconds from the beginning to end.

  1. :52
  2. :50
  3. :47
  4. :43
  5. :39

Amazing what a couple of form tweaks can do.  Great to have two coaches helping me out today.  Hopefully Coach T will make it back soon!

Handstand Push-Ups and Shoulder Press

Today’s WoD

EMOM 10 minutes – Handstand Push Up Progressions


5×5 Shoulder Press (20 min time cap)

I can do a handstand no problem.  I need to work on negatives.  I really fracking wanted my kipping handstand push up today, but I barely budged.  As Coach Pete tells me all the time…I need to accept where I am and move on.  But damn it.  I want to be good at something other than lifting.  It’s really frustrating.  Also, resting on my head before the kipping gave me a headache.  Argh.  Just irritated about the HSPU, which means I need to work on them.

I did 55# for the shoulder press.  It was really difficult to not lift my feet or use any part of my body for momentum.  Especially after working on the explosive lift part on Sunday.  But I did it.  It was the perfect weight.  By the time I got the the fifth rep on each set, I was toast.  

So, not really super duper about today – but there has been progress made.  


In my previous post, I mentioned my friend, Susie, getting three PRs in one day on her back squats.  Her original PR was 195#, but she was doing a program that was supposed to boost her 1RM PR by 10#.  She did 200# effortlessly.  Then she decided to try for 205# and I really wanted to get it on film.  Not satisfied with PRs in one day, she went for besting her PR by 15# at 210#.  As you can see from the video, NO PROBLEM.  They don’t call her Susie Diesel for nothing 🙂

Weekend Swim, Cleans, and Jerks

Went swimming yesterday again with the Infantry Swimming team in Norwood.  What a great compliment to Crossfit.  I’m definitely going to be making it a regular thing.    Can’t remember exactly what we did, but it was a lot of swimming – distance – with very little rest.  I didn’t use my fins swimming this time.  That was Saturday.

Sunday, did my session with Jarrod.  We used the jerk boxes and practiced cleans.  The two things that I need to focus on at this point are really opening up my hips and then fast elbows.  John McEvoy, the owner and head trainer at Craic was just there by coincidence and I did a clean and he just walked by mumbling “elbows, elbows, elbows…” after one of my clean sets.  I did a 5×2 of cleans off the jerk box at 90#.

After that, we moved to split jerks.  This takes a decent amount of coordination.  It’s like a dance move!  Extend your elbows, push the weight up, split your legs (one in front of the other).  Okay, and then step back with your front foot and then step forward with your back foot.  And do the hokey pokey and turn yourself around… (okay, I added that last part).  I did a couple of these at 65#.  They were a lot of fun and I look forward to working on them in future sessions with Jarrod.

Jarrod is also the morning coach, so he sees what I’m doing during the week.  I think that this is insanely helpful for our 1-1 sessions, as he remembers what I need to work on and is on my ass during the week workouts to remember my form.  He also noticed that pull-ups are my nemesis that I so desperately want to be-friend.  We closed out our session practicing kipping, knees to chest.  He also gave me a bunch of things to work on as progressions to pull-ups.  Ring rows, kipping toes to bar / knees to chest, kipping motions, negatives … hopefully I can work these next couple of months to get myself to at least 1 dead hang pull up and a couple of kipping pull ups.

After we were done, I stayed at the gym and worked on pull-up progressions and did some mobility / stretching while the Kettlebell class was going on.  I hopped in the end of the KB class to do the ab work (which I also need to do more of).  People started migrating in for the open gym section and I ended up staying, socializing a bit and also I got the opportunity to see my friend, Susie, get THREE PR’s in a row for her back squats.  After three hours at the gym, I moseyed on home.  Onwards to tomorrow!


This WoD played tricksies with me.  It’s the ones that surprise you that are the hardest.

On paper, looked like a simple strength workout. Turned out to be an endurance workout.  

A) Squat clean – 10min working to a heavy single


B) 10 min AMRAP
5 Squat Cleans 135/95
7 pullups
12 Double unders

For the first part, I went at my own pace, I think a bit too slow.  I started out doing a couple reps at 65# to warm up then went 75#, 85#, 90#, 95#, 100#, 105# and didn’t get a chance to get up to 110#.  Then we switched plates and went to the 2nd part of the workout.  I had initially thought 75# for the WoD, but Jarrod encouraged me to go heavier.  So I did the WoD at 85#.

Going in, I was worried about the cleans and since I have really strong legs, I was surprised that the squats were the most difficult part of the movement. Once I cleaned and got into the squat position, it took all my energy to stand back up again.  I had to take 10-15 second breaks in between each list for the last sets of clean squats.  I used a green and blue band for the pull-ups.  They were fairly easy and the double-unders were fine.

Swimming tomorrow.  Private session with Jarrod on Sunday.  Working on clean and jerks.


I loved today’s WoD – it was deceivingly harder than I thought it would be.

Today’s WoD was:

A) Power snatch  Build to a 2 rep max in 12mins after warmup


B) 5 touch n go Power Snatch on the min for 10 mins with 65-75% of A

I used the first twelve minutes, starting light at 45# just to get my form in line.  Then I went straight up to 55#, 65#, 70#, 75#, 80# (which was my PR).  80# felt really good and strong, and at the urging of my friend Cat, I tried for 85#.  They were two messy 2RM, but I got it!  I tried for a third after a bit of a rest to see if I should have tried for my 1RM max, but couldn’t get it up.

I scaled down 65% to 55# and did the 2nd part of the WoD with that weight.  The first couple of rounds seemed really easy.  I thought “Wow, this is a lot of rest in between!”  But as we got towards round 5 or 6, the rest got a lot shorter and shorter.  Cat also gave me a hint about how to drop the weight once you get up top (bring it into your hips and then drag down your legs) which helped a TON.

Final Scores: 85# / 55# (*PR*)

Triplet – Run, Sit-Up, Pull-Up

Today we did a 15 minute AMRAP triplet.  Run 400m, 10 burpees, 10 pull-ups.

I scaled, still a bit gun shy on the hand injury.  So instead of burpees, I did the Pistol Pete sit-up special.  You laid down flat and hold a bar straight up parallel to you.  Then you keep the bar up and sit up, pushing your head through your arms (like a lift).  It was an awesome workout.  I definitely needed the core workout.

I also did jumping pull ups, but I think next time it’s a pull-up workout, I will use the band.  I’m not sure the jumping pull ups are making me any stronger.  

Workout was tough.  Hard to not stop running.  But I made it through.  I really hate running and need to work on my endurance a bit more.  This means not skipping out on workouts which are endurance workouts.  I think today’s AMRAP and this weekend’s Hero WoD was a good start.  The last two 400m runs were tough!

After the fourth run, I had about 1 minute to complete the sit-ups and the pull-ups.  I hauled ass because I really wanted to finish at least four rounds.

Total Score: 4 rounds even

Combo Strength – Front Squats and Push Press

Today was a strength workout.  I feel like my body was a mess today.  My wrists were really bothering me.  Not an ideal state considering the two strength movements we were doing.

The WoD was:

3 front squats

3 push press

Same weight, no rack in between.   Build to max of the above complex.

I started at 45# and did the following rep scheme:

45#, 55#, 75#, 85#, 90#

I tried for 95#, got the front squats but couldn’t get it up for the 95# push press.  My wrists felt like they were going to die.  Front squats felt great.  Decent workout – good way to start the week. Tomorrow is a running WoD. Boooooo!

Rankel and some bad eating

So Jarrod was out of town this weekend and Niko and I are hosting my nephew for a long weekend so no private session this week.  In addition, the kettle bell class was canceled, so I got out of bed and went to the 8am class, which turned out to be a Hero WoD.

6 Deadlifts @ 225lbs.
7 Burpee Pullups
10 KB Swings @ 70lbs.
Run 200m


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

I ended up doing 155# deadlifts, 44# kettle bell swings, and instead of burpee pull ups, I just did jumping pull ups (in the correct form, as I learned late last week).  I’m still a little gun shy about the burpees, as I don’t want to re-injure my hand.

Hero WoD indeed.  I was toast by the time it was done.  Going into the morning, I thought I might stay for 30 minutes or so and do open gym.  After Rankel, I was done.  Headed home.

Final Score: 5+13

Yesterday, we went up to Maine to pick up the aforementioned nephew and I used it as an excuse to eat like SHIT.  And I mean it.  I paid for it at the end of last night and also this morning during the WoD when I felt like shit.  You eat like shit, you feel like shit.  Here are the highlights of my diet yesterday:

  • Popeye’s fried chicken
  • Fried dough
  • Fried clams
  • Fried chicken sandwich from BK
  • French fries BK
  • Fried chicken nuggets from BK

I felt SO gross when all was said and done and learned a valuable lesson about staying on track.  I basically ate more fried food yesterday than I did in the last three months.  I also learned that kids are an incredibly easy reason to eat like crap.  I’m back on it today.  And won’t be doing that for a long, long time (if ever again).  So gross.