Daily Workout

November 17 – CrossFit Relentless, West Hartford, CT
5 minute Row
2 x 10 Pushup, 10 Sit Up, 5 Pull Up
Bear Complex – 5 Rounds
7 sets – #75
Power Clean
Front Squat
Push Press
Back Squat
Push Press
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November 16 – CrossFit Relentless, West Hartford, CT
500m Row
2 x 10 Pushup, 10 Sit Up, 5 Pull Up
BACK SQUAT – 220 1RM
5/3/1+
#165/#190/#210
2 @ #210
4×10 Bulgarian Split Squat
30 Back Extension
50 Hollow Rocks
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November 15 – CrossFit Relentless, West Hartford, CT
5 minute Row
2 x 10 Pushup, 10 Sit Up, 5 Pull Up
Bench Press – 180 1RM
5/3/1+
#135/#150/#165
5 @ #165
20 Ring Pull Ups
30 Ring Dips
30 GHD
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November 14
4 MIles
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November 13 – CrossFit Relentless, West Hartford, CT
500m Row
2 x 10 Pushup, 10 Sit Up, 5 Pull Up
DEADLIFT – 315 1RM
5/3/1+
#240/#270/#300
7 @ #300
4×10 Reverse Hyper
30 GHD Situp
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November 10
17 MIles
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November 9
Indoor Soccer
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November 7 – CrossFit Relentless, West Hartford, CT
ERG Training
5 Rounds
2:00 at Threshold Power (TP) 1:59/500
1:00 Above TP )1:57
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November 5 – CrossFit Relentless, West Hartford, CT
STRICT PRESS #130 1RM
3/3/3
#95/105/115
20 Chin Up
Dumbell Front Raise
100 Tri Press Down
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November 4
8 MIles
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November 3
8 MIles Trail
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November 2 – CrossFit Relentless, West Hartford, CT
25 Cal Row
10 KB
20 Lunge
10 Pushup
WOD
25 MINUTE AMRAP
25 Calorie Row
100 Double Unders
80 KB Swings
60 Pushups
100 Double Unders
100 Squats
40 Situps
100 Walking Lunge
20 Burpees
1 RD = 625 Reps
Score – 643
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November 1 – CrossFit Relentless, West Hartford, CT
500m Row
10 Pushup
DEADLIFT ADD #5 – 315 1RM
5/5/5+
#210/#235/#270
10 @ #270
30 GHD Situp
20 Hip Extension
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October 31 – CrossFit Relentless, West Hartford, CT
5K Row
Time – 19:56
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October 28
8 MIles
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October 27
7 MIles
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October 25 – CrossFit Relentless, West Hartford, CT
200m Run
10 Wall Ball
Stretc
BENCH PRESS DELOAD
5/5/5
#95/#115/#135
WOD
800m Run
75 Wall Ball #20
400m Run
50 Wall Ball
200m Run
25 Wall Ball
Time 15:06
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October 24
2 Miles
4×400 with equal rest
1:12, 1:18, 1:19, 1:20
2 Miles
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October 23 – CrossFit Relentless, West Hartford, CT
1000m Row
2x 10 OHS, 20 Sit-ups, 20 Mtn Climber
DEADLIFT DELOAD
5/5/5
#135/#155/#185
12 Minute
30 Burpee Box Jumps – 30″
30 OHS – #95
30 Toes to Bar
10 Muscle Ups
Score = Total Reps – 85
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October 22 – CrossFit Relentless, West Hartford, CT
800m Row
3x Cindy
STRICT PRESS DELOAD
5/5/5
#45/#65/#85
8 Minute
4 Chest to Bar Pull Up
8 Hang Squat Clean – #105
Score: 3 + 1 CL
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October 20
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October 17
4 MIles
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October 16 – CrossFit Relentless, West Hartford, CT
3x 10 Pullups, 15 SDHP
DEADLIFT – 310 1RM
5/3/1+
#235/#265/#295
5 @ #295
3RM Power Snatch – #125
30 Back Extension
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October 15 – CrossFit Relentless, West Hartford, CT
400 m Run
STRICT PRESS – 125 1RM
5/3/1+
#95/#110/#120
3 @ #120
5×10 Strict Press @ #65
30 Dead Hand Chin-Ups
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October 14
13 Mi. Run
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October 13
4 Mi. Run
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October 10
4 Mi. Run
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October 9 – CrossFit Relentless, West Hartford, CT
50 Jumping Jacks
40 Mountain Climbers
20 Squats
10 Pushups
DEADLIFT – 310 1RM
3/3/3+
#220/#250/#280
5 @ #280
3×3 Hang Clean – #155
30 Back Extension
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October 8 – CrossFit Relentless, West Hartford, CT
3 Mile Run
800m Row
3x (5 Pullup, 10 Pushup, 15 Situp)
STRICT PRESS – 125 1RM
3/3/3+
#90/#100/#115
4 @ #115
8 Minutes / 6 Attempts Max Pullups
15-13-12-12-9-9
Total 70
1 Mile Run
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October 7
Miles for Smiles 5K
20:41
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October 5 – CrossFit Relentless, West Hartford, CT
400m Run
15 Pull Ups
SQUAT ADD #5 – 220 1RM
5/5/5+
#145/#165/#190
5 @ #190
4 x 2 Power Snatch – #115
3 x 10 Bulgarian Squat – #15
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October 4 – CrossFit Relentless, West Hartford, CT
400m Row
50 Jumping Jacks
10 PushUps
10 Jump Squats
Handstand Pushups
BENCH PRESS ADD #5 – 180 1RM
5/5/5+
#120/#135/#155
6 @ #155
4 x 10 BarBell Row – #95
3 x 10 Dips
30 Dead Hang Pullups
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October 3
4 Mi. Run
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October 2 – CrossFit Relentless, West Hartford, CT
400m Row
10 Kettle Swings
10 Pushups
10 Jump squats
DEADLIFT ADD #5 – 310 1RM
5/5/5+
#205/#235/#265
8 @ #265
20 Glute/Ham Raises
30 Dead Hang Pullups
3x50M Yoke Walk
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October 1 – CrossFit Relentless, West Hartford, CT
400m Run
30sec/30sec – Mountain Climber/Plank Hold x 3
STRICT PRESS ADD #5 – 125 1RM
5/5/5+
#80/#95/#110
5 x 10 Strict Press at #65
3×10 Dumbell Lat Raises
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September 30
12 Mi. Run
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September 27 – CrossFit Relentless, West Hartford, CT
400m Run
30sec/30sec – Mountain Climber/Plank Hold x 3
DELOAD WEEK – Bench #175 1RM
5/5/5
#75/#95/#115
10 Minutes AMRAP
10 Med Ball Cleans #20
10 Pushups
Score: 10 + 1 MBC
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September 25 – CrossFit Relentless, West Hartford, CT
500m Row
2x 5 Pullup,  6 Burpee, 9 Jump Squat
DELOAD WEEK – DEADLIFT #305 1RM
5/5/5
#125/#155/#185
4 Rounds For TIme
50 Double Unders
20 Toes to Bar
200m Run
Time- 14:35
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September 24 – CrossFit Relentless, West Hartford, CT
400m Run
1x Cindy (5 Pullups, 10 pushups, 15 Squats)
 20 KB Swings
DELOAD WEEK – STRICT PRESS #120 1RM
5/5/5
#45/#65/#75
15 Minutes AMRAP
5 Hang Power Clean #135
20 Overhead Alternating Lunges #45
7 Rounds + 2 HC
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September 23
10 Mi. Run
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September 21 – CrossFit Relentless, West Hartford, CT
400m Run
2x Cindy (5 Pullups, 10 pushups, 15 Squats)
Back Squat #215 1RM
5/3/1+
#160/#180/#205
2@ #205
5 Rounds
20 KB Swings (#53)
20 Burpees
Time 12:58
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September 20
4 Mi. Run
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September 19
4 Mi. Run
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September 18 – CrossFit Relentless, West Hartford, CT
400m Run
Box Jumps, Handstand Pushups, Rope Climbs
Deadlift – 305 1RM
5/3/1+
#230/#260/#290
5@ #290
4×5 Clean Pulls @ #165
30 GHD Situps
30 Dead Hang Pull Ups
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September 17 – CrossFit Relentless, West Hartford, CT
3 Mile Run
20 Pushups
20 Squat
20 Kettle Swings
Workout
75 Power Snatch @ #65
Time: 6:50
Strict Press – #120 1RM
5/3/1
#90/#105/#115
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July 18 – CrossFit Relentless, West Hartford, CT
Deadlift
Warmup 5 x 135, 5 x 185
1-1-1-1-1-1-1
225 – 245 – 265 – 275 – 285 – 295 – 305PR
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July 16 – CrossFit Relentless, West Hartford, CT
30 Clean & Jerk @ 115lbs.
4:46
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July 13
6 Mi. Run
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July 11
15 Mile Beach Run – N. Wildwood to Cape May Point Lighthouse
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July 10
1 Hour Beach Run
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July 9
Deadlift
4@ 275
5 @ 250
7 @ 225
Weighted Pull-Ups
Handstand Pushups
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July 8
1 Hour Beach Run
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July 6 – CrossFit Relentless, West Hartford, CT
20 Situps
10 GHD
10 PushUp
2 Muscle Ups
Strength
1 Rep Max BackSquat- 225
5 x 10 @ 115 lbs.
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July 4
4 Mi Run
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July 3 – CrossFit Relentless, West Hartford, CT
20 Situps
10 GHD
10 Barbell Squat
20 wallball
2 Muscle Ups
10 barbell lunges
Strength
1 Rep Max Deadlift – 305
5 x 10 @ 155 lbs.
30 Strict Toes to Bar
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July 1
18mi. Killington Trail Run
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June 30
18mi. Killington Trail Run
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June 29
18mi. Killington Trail Run
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June 27 – CrossFit Relentless, West Hartford, CT
1000m Row
3x Cindy
1st Muscle UP!
WOD
7 Minute AMRAP
5 Push Press – 75 lbs.
10 Lunges – 75 lbs.
Score: 6 Rounds + 8 Lunges
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June 26 – CrossFit Relentless, West Hartford, CT
800m Run
10 Dead Hang
10 GHD Situps
Muscle Up Progression
WOD
5 Rounds
7 Hang Squat Clean – 95lbs.
10 Burpees
25 Double Unders
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June 24
2 Hour Trail Run
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June 22
2 Hour Trail Run
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June 21 – CrossFit Relentless, West Hartford, CT
10 inchworm with pushup
10 Dead Hang
10 GHD Situps
3x 10GHD + Pistols
WOD
Overhead Squat
2-2-2-2-2 @ 95, 115, 125, 135 lbs.
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June 20

Track Workout
1/2 Mile Warmup
2 x 1 Mile @ 6:50
2 x 1/2 Mile @ 3:20
2 x 1/4 @ 1:28
1/2 Mile Cool Down
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June 19 – CrossFit Relentless, West Hartford, CT
5 Minute Row
10 inchworm with pushup
10 Dead Hang
10 GHD Situps
1 Rep Max Clean & Jerk – 155lbs
WOD
On the Minute for 10
2  Clean & Jerk @ 135 lbs.
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June 17
4 Hour Trail Run
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June 16
4 Hour Trail Run
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June 15
3 Hour Trail Run
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June 14 – CrossFit Relentless, West Hartford, CT
Rope Climb
Kettle Push Press
WOD
15 Minute Amrap
5x (3 pull-ups, 3 push-ups)
200m Run
10 Kettle Push Press (5 each)
Total Rounds – 5 + 5x
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June 13
3 Mile Barefoot Run
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June 12 – CrossFit Relentless, West Hartford, CT
5 minute Row
3x Cindy (5 pullups, 10 pushups, 15 squats)
10 Inchworm
Workout
5 Rounds
3 minute AMRAP 1 Minute Rest
3 Power Clean – 115 lbs.
6 Push-Ups
9 Squats
Total Rounds – 20
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June 10
2.5 Hour Trail Run
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June 9
1.5 Hour Trail Run
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June 8
4 mile Run
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June 7 
A.M. CrossFit Relentless, West Hartford, CT
5 minute Row
10 Inchworm with Pushup
20 GHD Situps
20 Pullups
seated box jumps w/ 50lbs.
Workout
Every Minute on the Minute 10 minutes
1 Deadlift @ 250lbs.
then, 1 Mile Run
P.M.
2 Mile Run
Pullups
Lunges
Front Sqat
1 Mile Run
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June 5 – CrossFit Relentless, West Hartford, CT
5 minute Row
10 Inchworm with Pushup
Strength – Power Clean
warm up at 45, 95, 115, 135
3Rep Max at 150
Workout
Every Minute on the Minute 15 minutes
2 Power Clean @ 115
Max Double Unders
Score = Total Double Unders – 312
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June 4
2 Hour Trail Run
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June 3
1.5 Hour Trail Run
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June 2
2 Hour Trail Run
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June 1 – CrossFit Relentless, West Hartford, CT
5 minute Row
Back Squat
warm up at 45, 95, 115, 135
5×6 @ 165
30 Strict Chin Ups
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May 31
4 mile Run
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May 29 – CrossFit Relentless, West Hartford, CT
15 Minute AMRAP
7 Overhead Squat – 95lbs.
10 Kettle Swings – 53 lbs
200m Run
Score – 6 Rounds + 3 OHS
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May 27
3.5 Hour Trail Run
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May 26
3 Hour Trail Run
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May 25
4 Hour Trail Run
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May 23
4 Mile Run
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May 22 
A.M. CrossFit Relentless, West Hartford, CT
5 minute Row
10 Burpee
10 Wall Ball
10 Russian Twist
10 Dead Hang Pull Up
WOD
150 Thursters – 65lbs
10 burpess every time bar hits ground
Time – 22:21
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May 21
4 Mile  Run
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May 17 
A.M. CrossFit Relentless, West Hartford, CT
500 m Row
20 Push Ups
20 Lunges
3-3-3 Close Grip Bench Press (95, 135, 155)
Max Reps @ 110 – 18
WOD
250 Row – Time :42
Rest :42
500 Row – Time 1:45
Rest 1:45
750 Row – Time 2:45
P.M. 10.5 Mile Trail Run
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May 16
4 Mile  Run
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May 15 – CrossFit Relentless, West Hartford, CT
1000 m Row
WOD
20 Minute AMRAP
10 Burpees
10 Toes to Bar
10 Wall Ball
10 Kettle Swing -53 lbs.
10 Situps
Score: 6 + 6 Burpees
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May 13
10.5 Mile Trail Run
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May 12
20 Miles Trail/Road
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May 11
7.5 Road Run
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May 10 – CrossFit Relentless, West Hartford, CT
Death by Tabata
Deadlift (165 lbs.)
Burpees
8 Rounds / 97 Reps
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May 11
4 Road Run
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May 8– CrossFit Relentless, West Hartford, CT
400m Run
10 dead hang chin ups
20 push ups
25 sit ups
WOD
1 Mile
21-15-9
Power Cleans – 115 lbs.
Wall Balls
1 Mile
Time: 21:15
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May 7
5 Mile Run
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May 4– CrossFit Relentless, West Hartford, CT
500m Row
2x 5 Pull, 10 Sit, 15 Kettle Swings
WOD – Helen
3 Rounds
400m Run
21 Kettle Swings – 53 lbs.
12 Pull-Ups
Time: 9:30
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May 3– CrossFit Relentless, West Hartford, CT
Power Snatch
2-2-2-2-2-2-2-2-2-2
125 lbs.
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May 2
5 Mile Run
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May 1– CrossFit Relentless, West Hartford, CT
750m Row
10 Dead Hang Chin Ups
10 GHD Back Extension
Strength – Establish 3 Rep Max Clean – 145 lbs.
WOD – 9 MInute AMRAP
2 Power Clean – 145 lbs.
8 Burpess
Score: 7 + 1 Clean
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April 29
13 Mile Trail Run
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April 28
15 Mile Trail Run
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April 27
8 Mile Trail Run
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April 26 – CrossFit Relentless, West Hartford, CT
500m Row
3x (5 Pull, 10 Push, 15 Squat)
10 GHD Situp
WOD – 3 Rounds
5 Hang Power Clean – 135
30 Wall Ball
Time – 7:23
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April 25
4 Mile Road Run
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April 24 – CrossFit Relentless, West Hartford, CT
 WOD
Backsquat
Max Reps @ 50% – 115 lbs. – #25
Max Reps @ 60% – 140 lbs. – #12
Max Reps @ 70% – 165 lbs. – #10
Max Reps @ 80% – 185 lbs. – #3
Max Reps @ 90% – 205 lbs. – #1
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April 22
8 Mile Trail Run
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April 21
8 Mile Trail Run
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April 20 – CrossFit Relentless, West Hartford, CT
400m Run
10 Pull Ups
30 Jumping Jack
20 Mountain Climber
15 Jumpies
WOD
21-15-9
Knees to Elbows
24″ Box Jump
Pull-Ups
Time: 7:37
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April 19
4 Mile Road Run – still recovering
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April 17 – CrossFit Relentless, West Hartford, CT
5 Min Row
10 Pull Ups
10 Situps
2 Minute Row
WOD – Cindy 20 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
Score: 16 + 5 push-ups, PR
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April 16
3 Mile Road Run – recovery
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April 14 
Traprock 50k
Time: 5:55:57
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April 13
2 Mile Road Run – Taper
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April 11
4 Mile Road Run – Taper
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April 10 – CrossFit Relentless, West Hartford, CT
3 Min Row
10 Pull Ups
10 Back Extensions
Deadlift – 5@135, 5@155, 5@ 175, 3@ 205, 3@ 235, 5 @ 265
WOD – Fran
21-15-9
Thrusters – 75lbs
Pull-Ups
Time – 6:28
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8 Mile Trail Run
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11 Mile Trail Run
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April 6 – Vermont Long Trail
8 Mile Trail Run
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April 5 – CrossFit Relentless, West Hartford, CT
WOD – 30 Minutes AMRAP
200m Run
5 Chest to Bar Pull-Ups
10 Burpees
30 Double Unders
Score – 9 + 8 Double Unders
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April 4 – Metacomet Trail
5 Mile Trail Run
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April 3 – CrossFit Relentless, West Hartford, CT
500 Row
3x (5 Pull-ups, 10 Pushups, 15 Squats)
10 GDH Situps
Wall Balls
Power Snatch
WOD – 5 Rounds
2 Overhead Squat – 115
200m Sprint
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April 2
5 Mile Road Run
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18 Mile Trail Run
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March 30
Indoor Soccer
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March 29
5 Mile Road Run
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March 28 – CrossFit Relentless, West Hartford, CT
WOD – Fight Gone Bad
3 Rounds – 5 minute rest between rounds.
1 Min Max wall Ball
1 Min Max Sumo Deadlift High-Pull
1 Min Max Box Jump
1 Min Max Push Press
1 Min Max Row
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March 27 – CrossFit Relentless, West Hartford, CT
1Mi. Run
750m Row
Deadlift 135-155-165
WOD
21-15-9
DeadLift – 165 lbs.
Kettle Swings – 53 lbs.
Time: 5:52
1 Mi. Run
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March 25 – Shenipsit Striders, Nipmuck Trail
8 Mile Trail Run
_________________________________________
16 Mile Trail Run
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March 23 – CrossFit Relentless, West Hartford, CT
400m Run
2x (5 pull-up, 10 push-up, 15 sqaut)
1 Rep Max Bench Press – 175 lbs.
WOD
3 x 400m Repeats
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March 22 
6 Mile Trail Run – Case Mountain, Manchester, CT
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March 21 – CrossFit Relentless, West Hartford, CT
5 Rounds
400m Run
15 Overhead Squats – 75 lbs.
Time: 14:02
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5 Mile Trail Run – West Hartford Reservoir
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March 18
A.M. Hike – Case Mountain, Glastonbury, CT
P.M. Indoor Soccer
_________________________________________
21 Mile Trail Run
_________________________________________
March 16 – CrossFit Relentless, West Hartford, CT
20 Minutes work to 1 Rep Max Strict Press – 115 lbs.
WOD – 50-40-30-20-10
Kettle Swings – 35 lbs.
Sit-Ups
Time: 11:55
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March 15 – VT Long Trail – North of Camels Hump
90 Minute Trail Run
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March 14 – CrossFit Relentless, West Hartford, CT
20 Minutes work to 1 Rep Max DeadLift – 295 lbs.
WOD – 4 Rounds
10 deadlift – 145 lbs.
200m Run
Time: 6:21
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March 13
5 Mile Run
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March 11 – Vernon Rail Trail
14 Mile Run
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11 Mile Trail Run
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March 9 – CrossFit Relentless, West Hartford, CT
1 Mile
50 Squat – 150 lbs
1 Mile
Time 23:00
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March 7
5 Mile Run
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March 6 – CrossFit Relentless, West Hartford, CT
400 M Run
10 Chinup
10 Inchworm
10 Squat
Workout – 4 Rounds
5 Chest to Bar
5 Push-Ups
7 Power Clean – 135
400m Run
Time 13:59
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March 4 – Shenipsit Striders, Nipmuck Trail
8 Mile Trail Run
_________________________________________
11 Mile Trail Run
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March 2 – CrossFit Relentless, West Hartford, CT
A.M. Front Squat
5 Minutes – 135 lbs.
1 rep…rack
2 reps…rack
3. reps…rack
etc.
Total reps 28
P.M. Indoor Soccer
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March 1
5 Mile Run
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February 29 – CrossFit Relentless, West Hartford, CT
3 Min Row
10 pull-ups
10 chin-ups
10 med ball Cleans
10 Wallball
Power Clean
75-95-135-145-155-165
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February 28
5 Miles
_________________________________________
February 26
A.M. 90 Minute Trail Run
P.M. Indoor Soccer
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February 25 – Traprock Running Group 
11 Mile Trail Run
_________________________________________
February 24
A.M. CrossFit Relentless, West Hartford, CT
3 MIn Row
20 Squats
30 Situps
WOD
2-2-2 @ 135 lbs. Split Jerk
5-4-3-3 @ 175 lbs. Back Squat
P.M. Indoor Soccer
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February 23 
5 Miles
_________________________________________
February 20 – CrossFit Relentless, West Hartford, CT
Team of 4 – 35 Minute Cap
5K Row
Max Clean & Jerk
Clean & Jerk – 165 lbs,
170 Clean (PR)
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February 19 – Traprock Running Group 
11 Mile Trail Run
_________________________________________
February 17
A.M. CrossFit Relentless, West Hartford, CT
3 Min Row
10 Dead Hang Chin-Ups
10 Push-Ups
10 Hip Extension
20 Minutes to get heavy set of 3 Snatch Balance
-45, 75, 85, 95
20 Minutes to get heavy set of 2 Back Squat
-95, 135, 165, 175, 185, 195
P.M. Indoor Soccer
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February 16 
5 Miles
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February 15 – CrossFit Relentless, West Hartford, CT
10 Minute AMRAP
10 Walking Lunges – 45lbs
20 Kettle Swings
30 Double Unders
Score: 4+14 Double Unders
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February 14 
5 Miles
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February 11 – Mount Snow, VT
Snowboard
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February 10 – Mount Snow, VT
Snowboard
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February 9 – CrossFit Relentless, West Hartford, CT
30/30seconds Mountain Climber – Plank
WOD – AMRAP 20 Minutes
10 Hang Power Snatch – 75
200m Run
10 Med Ball Cleans – 20
30 Double Unders
Score: 5 +5 HPS
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February 8 
5 Miles
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February 7 
 A.M. CrossFit Relentless, West Hartford, CT
10 Push-Ups
10 Pull-Ups
10 Back Extension
200m Run
WOD
3×3 Split Jerk – 175 lbs.
3×5 Dead Lift – 225 lbs.
1 Mile Run – 6:23
P.M. 2.5 Miles Run
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February 5 
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February 4 
3 Miles > 4 Hills > 3 Miles
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February 3
Indoor Soccer
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February 2 
5 Mile Run
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February 1 – CrossFit Relentless, West Hartford, CT
WOD – 20 Minute CAP
20 Calorie Row
30 GHD Sit-Ups
40 Pull-Ups
50 Wall Balls
60 Double Unders
70 Kettle Swings
Time 14:01
+50 Burpees in remaining time
_________________________________________
January 31 – CrossFit Relentless, West Hartford, CT
1 Rep Max Clean & Jerk – 165 (PR)
3 x 8 Front Squat @ 135 lbs.
___________________________________________
January 29
A.M. 7 Mile Trail Run Run
P.M. Indoor Soccer
___________________________________________
 January 28
10 Mile Run
___________________________________________
January 27
3 Mile Treadmill
10 Pull-Up
10 Squat -135
10 Pull-Up
10 Squat – 135
2 Mile Run
___________________________________________
January 25
A.M. 6 Rounds
20 Sumo Deadlift High Pull
10 Reverse Lunge Thruster
20 Double Unders
10 Burpees
P.M. 5 Mile Treadmill
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January 24
5 Mile Run
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January 23 – CrossFit Relentless, West Hartford, CT
3 Min Row
3x Cindy (5 pull, 10 push, 15 squat)
WOD – 15 Minute AMRAP
5 Pull-Ups
10 Wall Ball
15 Sit-Up
Score – 9 + 10 Wall Ball
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January 22
13 Mile Run – Vernon Rail Trail
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January 21
3.5 mile run – snow
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January 20
Indoor Soccer
___________________________________________
January 19
5 Mile Run
___________________________________________
January 18 – CrossFit Relentless, West Hartford, CT
400m Run
Squat hold
500m Row
Squat hold
WOD 
40 Wall Ball
10 Pull-Up
30 Wall Ball
20 Pull-Up
20 Wall Ball
30 Pull-Up
10 Wall Ball
40 Pull-Up
Time: 12.39
___________________________________________
January 17
5 Mile Run
___________________________________________
January 15
Indoor Soccer
___________________________________________
January 14 – CrossFit Relentless, West Hartford, CT
3 Min row
2x Cindy
10 GHD
WOD – Teams of 4
Each person does 25′ OH Walking Lunge – 45 lbs.
200 Air Squat
200 Push-Ups
200 Sit-Ups
200 Pull-Ups
25′ OH Walking Lunge
Each Person does 500m Row
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January 13
A.M. CrossFit Relentless, West Hartford, CT
3 Min row, 10 Push-Up, 10 GHD, 10 Hip Ext, 5 Wall Squat, 10 Air Squat
WOD
20 Minutes to get 1 Rep Max Snatch
95-115-125-135-140PR
Strength – Back Squat
3-3-3-3
135 -165 -185 -195
P.M. 5 mile Run
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January 11
45 Minute Run
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January 10 –CrossFit Relentless, West Hartford, CT 
3Min Row
10 Inchworm with Push-Up
5 Dead Hang Chin-Ups
15 Back Extension
20 Double Unders
WOD
Every Minute on Minute – 1 Power Clean
145, 145, 155, 155, 165 fail
Score = Total Weight – 600lbs
Strength
Work to 1 rep max Front Squat
135, 155, 165, 175, 185, 190
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January 8
3 Mi. Run, Legs completely shot
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January 7
Hill Repeats x 6 – Pretty steep climb
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January 6
Indoor Soccer
___________________________________________
January 5
7 Mile Run
___________________________________________
January 4
5 Mile Run
___________________________________________
January 3 – CrossFit Relentless, West Hartford, CT
WOD 1 – 10 Minute Cap – rest remainder of time
75 Power Snatch – 75 lbs.
Time – 7:35
WOD 2 – 10 Minute Cap – rest remainder of time
2k Meter Row
Time – 7:50
WOD 3 – 20 Minute AMRAP
400 m Run
20 Push Press – 75 lbs
20 Squats
20 Push Press – 75 lbs
20 Squats
Score – 3 + 37 Push Press
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January 1 – Vernon Rail Trail
13 Mile Trail Run
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December 31
A.M. CrossFit Relentless, West Hartford, CT
Open Gym – active rest
P.M. 3.5 mile Run
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December 29
6 Mile Run
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December 28 – CrossFit Relentless, West Hartford, CT
10 Inchworm with Push-Up
8 Rounds Tabata Row
WOD
5 Rounds
10 Burpees
20 Wall Balls
30 Double Unders
Time: 13:54
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December 27
5 Mile Run
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December 26
22 Minutes Stairs
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December 24 – Perkiomen Trail, Collegeville, PA
12 Mile Run
___________________________________________
December 22
6 Mile Run
___________________________________________
December 21 
12 Minute AMRAP
5 Pull-Ups
10 Push-Ups
15 Squats
Score 11+ 4 Pull-Ups
___________________________________________
December 20
5 Mile Run
___________________________________________
December 19 – CrossFit Relentless, West Hartford, CT 
2x 10 Push-Ups, 10 Dips, 10 GHD Sit-Ups, 20 Mountain Climbers, 50 Jumping Jacks
WOD
1000m Row
50 Thrusters – 45 lbs.
30 Pull-Ups
Time – 9:29
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December 17 – Vernon Rail Trail
10 Mile Trail Run
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December 16 – CrossFit Relentless, West Hartford, CT
5 Minute Row
10 Strict Chin-Ups
10 Dips
10 Back Extensions
WOD
30 Snatch – 95 lbs.
Time: 3:26
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December 15 
5 Mile Road Run
___________________________________________
December 14 
4 Mile Road Run
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December 13 – CrossFit Relentless, West Hartford, CT
200m Row
  • 10 Air Squats
  • 10 Good Mornings
  • 10 Stiff Leg Dead Lifts

200m Row

  • 10 Strict Press / 45lbs.
  • 10 Push Press / 45lbs.
  • 10 Overhead Squats / 45.bs.
200m Row
  • 10 Arm Straight Front Squat / 45lbs.
  • 10 Back Squat / 45lbs.
  • 10 Cleans / 45lbs.
WOD 
30 Clean & Jerk / 115lbs.
Time – 4:32
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December 10
A.M. 32 Minutes Stairs – 8 Floors, roughly 2:30 Round Trip
P.M. 5 Mile Road Run
___________________________________________
December 9
A.M. CrossFit Relentless, West Hartford, CT
2 Rounds
  • 250m Row
  • 10 Dead hang
  • 10 Sit-Ups
  • 10 Back Extension
  • 10 Dips
WOD 
3 Sets @ 75% – 95/bs
  • 2 Snatch Pulls
  • 2 Full Snatch
Run 1 Mile
P.M. Indoor Soccer
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December 7 – CrossFit Relentless, West Hartford, CT
 3 Rounds
  • 100m Ski
  • 10 Dead Hang Pull-Ups
  • 10 GHD Sit-Ups
  • 20 Mountain Climbers
  • 10 Squat Jumps
  • 10 Medicine Ball Cleans
WOD – 10 Minutes for Max Reps
60 Bar Jump Burpees
30 Thrusters – 75 lbs.
10 Muscle Ups
Score – 85 Reps – FAIL, No Muscle Ups
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December 5
A.M. CrossFit Relentless, West Hartford, CT
10 Dead hang
10 Push-up
10 GHD Sit-Ups
500m Row
WOD – 15 Minute AMRAP
10 Hollow Rocks
15 Wall Balls
20 Double Unders
Score: 7 Rounds + 12 Wall Balls
P.M. 6 Mile Road Run
___________________________________________
December 4 – Vernon Rail Trail
8 Mile Trail Run
___________________________________________
December 2 
Indoor Soccer
___________________________________________
December 1 – CrossFit Relentless, West Hartford, CT
25 Minute Run
4 Minute Tabata Run
30/30 Mountain Climber/Plank x 4
Shoot Throughs
50 Hollow Rocks
WOD
20-14-8
Weighted Step-Ups – 95 lbs. / 20″ box
Burpees
Time: 6:08
15 Minute Run
___________________________________________
November 30 – CrossFit Relentless, West Hartford, CT
WOD 1 – 8 Minute AMRAP
5 Handstand Push-Ups
10 Pistols (1 leg squat)
Score – 7 rounds
WOD 2 – 8 Minute AMRAP
15 Cal Row
20 Double Unders
Score – 4 Rounds + Row
WOD 3 – 8 Minute AMRAP
6 Pull-Ups
6 Dips
10 GHD Sit-Ups
Score – 6 Rounds
___________________________________________
November 28
4 Mile Run
___________________________________________
November 27
Road Run – 62 minutes
___________________________________________
November 26
5 Mile Run
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November 25 – Iron Cross Athletics, Phoenixville, PA
Team WOD
2 Person – 1 working at a time
Total Reps per team of:
50 Burpees
200 m Run
100 Push Press 85 lbs.
200 m Run
150 Sit-Ups
200 m Run
200 Squats
200m Run
Time: 18:14
6 Mile Walk
___________________________________________
November 24
47 Minutes – Trail Run
___________________________________________
November 23 – CrossFit Relentless, West Hartford, CT
100 Burpees
Time : 8:14
___________________________________________
November 21 – CrossFit Relentless, West Hartford, CT
25 Minute Run
3 Minute Row
10 Dead Hang Pull Ups
WOD
50 – 40 – 30 – 20 – 10
Wall Balls – 20lbs.
Box Jumps – 24″
Kettle Bell Swings – 35lbs.
Time: 29:45
15 Minute Run
___________________________________________
November 20
4.5 Mile Recovery Run
___________________________________________
November 19 – CrossFit Relentless, West Hartford, CT
Festivus 2 Competition
WOD 1
7 Minutes to Complete
50m Sprint > 100m Tire Drag 53lbs. > 50m Overhead walking lunge 35lbs.
Establish Max Shot Put
Score 26′
WOD 2
7 Minutes to Complete
750m Ski Erg
Max reps 50 lb. sandbag over 8′ bar
Score: 14 reps
WOD 3
10 Minutes to Complete
1000m Row
Establish Max Ground to Shoulder
Score 3:28 Row, 165 lb Clean
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November 18
Indoor Soccer
___________________________________________
November 17 – CrossFit Relentless, West Hartford, CT 
500m Row
3 Rounds CINDY – 5 Pull-Up, 10 Push-Up, 15 Air Squats
WOD
50 Turkish Get-Ups – 35lbs.
___________________________________________
November 15
5 Mile Road Run
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November 14 – CrossFit Relentless, West Hartford, CT
400m Run
10 Dead Hang Pull Ups
300m Row
15 KB Swings
200m Run
WOD – HELEN
3 Rounds for Time
400m Run
21 KB Swings – 53lbs.
12 Pull-Ups
Score: 10:31
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November 13
Indoor Soccer
___________________________________________
November 12
5 MIle Road Run
___________________________________________
November 11
Indoor Soccer
___________________________________________
November 10
5 Mile Road Run
___________________________________________
November 9 – CrossFit Relentless, West Hartford, CT
250m Ski Erg
Pull-Up Ladder 1-6
25 Double Uunders
30/30 Mountain Climber / Plank Hold
400m Run
2 Person WOD
3 Rounds for Time
  • 250m Row
  • Double Kettle Bell (53 lbs.) Rack Hold
Score: 7:45
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November 7 – CrossFit Relentless, West Hartford, CT
3 Minute Row
2x 5 Pull-Ups / 10 Push-Ups / 15 Air Squats
Front Squat 5@ 65% 5@ 75% 5@ 85% (85, 115,135)
WOD
5 Rounds for Time
10 Front Squat 75 lbs
10 Sit-Ups
___________________________________________
November 6
4 Mile Rehab Run
___________________________________________
November 5
3 Mile Rehab Run
___________________________________________
November 4
1 Mile Rehab Run
___________________________________________
October 26
Run > Gym > Run
20 minute run
  • Tabata Row – 5 minutes
  • Split Jerk Max – 165 lbs.
  • 100m Sprint every 2 minutes – 8 Rounds

20 minute run

___________________________________________

October 25
3.5 Mile Cross Country Run
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October 24 – 
A.M. CrossFit Relentless, West Hartford, CT
Team WOD – Team of 3
  • Each person Row Max Meters 1min – 330meters
    Each person does 3 rounds of:
  • 20 Pull-Ups
  • 20 Kettle Bell Swings – 53 lbs.
  • 20 Box Jumps 24″
  • 35 Double Unders
    Score – 944 Total Meters / 18:00 Team WOD
P.M. 3.5 Mile Road Run
___________________________________________
October 23
1:10 Trail Run
___________________________________________
October 22 
4 Mile Barefoot Run
___________________________________________
October 21 – CrossFit Relentless, West Hartford, CT
5 Minute Row
DeadLift
     20 minutes to get 1 REP Max – 295 lbs.
Every minute on the minute – 15 Minutes – Perform 3 Position Clean
  • High Hang Clean
  • Below the Knee
  • Full Clean
    95 lbs.
___________________________________________
October 19
A.M. 4 Mile Road Run
P.M. CrossFit Relentless
  • Strict Press Max – 125 lbs.
  • 1 Snatch Pull & 1 Power Snatch every minute on the minute for 15 minutes. – 115 lbs.
___________________________________________
October 18 
30 Minute Barefoot Run
___________________________________________
October 17 – CrossFit Relentless, West Hartford, CT
800m Run
Back Squat
     20 minutes to get 1 REP Max – 235 lbs.
8 Minute AMRAP
  • 7 Squat Cleans – 95 lbs.
  • 5 Pull-Ups
  • 5 Dips
    Score : 4 Rounds + 1 Dip
___________________________________________
October 14 – CrossFit Relentless, West Hartford, CT
5 Minute Row
Back Squat
     3 @ 165 – 3 @ 185 – 3+ @ 195
2 Minutes Max DeadLift – 175lbs
Score: 28
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October 13 – CrossFit Relentless, West Hartford, CT
8 Minute AMRAP (As Many Reps as Possible)
  • 10 Hang Power Snatch – 75lbs.
  • 20 Double Unders
    Score: 4rounds + 2 HPS

Rest 4 Minutes

8 Minute AMRAP
  • 10 Alternating Lunges – 75lbs. on back
  • 20 Hand Release Rush-Ups
    Score: 4rounds+ 16 Push-Ups
Rest 2 Minutes
  • 3 Minute Max Wall Ball – 20 lbs.
    Score: 50
__________________________________________________________________________________
October 12 – CrossFit Relentless, West Hartford, CT
Strict Press
     3 @ 85 – 3 @ 95 – 3+ @ 100
500m Row
10 Hand Release Push-ups
10 Dead Hang Pull-ups
10 Knees to Elbows
50 Double Unders
10 minutes to get 1 rep Max Clean & Jerk – 145 lbs.
__________________________________________________________________________________
October 11 – Track Workout
2x (200m, 400m, 600m)
3x 200m
__________________________________________________________________________________
October 10 – CrossFit Relentless, West Hartford, CT
DeadLift
     3 @ 215 – 3 @ 235 – 3+ @ 245
800m Run
50 Thrusters – 45 lbs.
30 Pull-ups
Time:  7:54
__________________________________________________________________________________
October 8                     
Trail Run 3:00
Metacomet Trail, Bloomfield, CT 
Long run, real tired at about 2:15.  This is the longest and farthest I’ve ever gone.  Pretty psyched about it. Check out the head cam
__________________________________________________________________________________
October 7 – 
CrossFit Relentless, West Hartford, CT
Back Squat
     5 @ 155 – 5 @ 165 – 5 @ 175
5 Minute Row
1-1-1-1-1-1-1 Split Jerk
75-85-95-105-115-125-135 lbs.
__________________________________________________________________________________
October 6                     
Trail Run 1:00
Metacomet Trail, Farmington, CT 
Fast, mostly flat section.  Saw a few white tail deer.  Early morning trail run could be one of my new favorite things.
__________________________________________________________________________________

October 5 – CrossFit Relentless, West Hartford, CT

4 Rounds for Time – 7:24
10 Push Jerk – 95 lbs.
10 Toes to Bar
__________________________________________________________________________________
October 4 – Double Day                          
A.M. CrossFit Relentless, West Hartford, CT
3 Rounds for Time – 10:49
200 M Run
3 X (5 Pull-ups, 10 Push-ups, 15 Air Squats)
P.M. Track Workout
10 x 400 M
This was my 1st Double Day.  Not bad.  It was raining at the track so mostly it was just a good day to practice getting comfortable with being uncomfortable.
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October 2                     
Trail Run 1:35
Metacomet Trail, Bloomfield, CT   
Saucony Peregrine – 1st trip
Camelbak M.U.L.E – Hydration Capacity: 100 oz (3 L)
Clif Bar
The trail was pretty nice today.  Little wet from the recent rain, but not too muddy.  This section of the Metacomet trail has steep ups and downs with some light rock climbing.  Real nice view at this scenic lookout.  If you look back to the south, you can see the Heublein Tower on the ridge.  This section of the trail runs through Penwood State park.  I’ve heard this is where they set the local black bears free after they’ve been digging through your trash cans, but luckily, I didn’t run into any today.  I did run into a group of mountain bikers who were carrying their bikes up a steep hill.  I can’t imagine any part of that being fun.  I’m not even sure how you would ride on this trail with the roots, rocks, and tree stumps.
__________________________________________________________________________________

October 1 – CrossFit Relentless, West Hartford, CT

  • 20 OverHead Squats – 65lbs. (Rx 75lbs.)
  • 30 Pull-Ups
  • 40 Thrusters – 65lbs. (Rx 75lbs.)
  • 50 Hand Release Push-ups
  • 5 Turkish Get-ups (each hand)
  • 50 Hand Release Push-ups
  • 40 Thrusters – 65lbs. (Rx 75lbs.)
  • 30 Pull-Ups
  • 20 OverHead Squats – 65lbs. (Rx 75lbs.)
33:10 – Very tough.  Sometimes the WODs look easy on the board and turn out to be hard.  This one looked hard on the board and def lived up to it on the mat.
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Tri-State Tough Mudder Review

Pirate’s Booty

I took on the Tri-State Tough Mudder at Raceway Park in NJ this past weekend, and had a great time. I didn’t do much research on the event and didn’t really know what to expect. I checked out a few of the obstacles the week before and thought it could go either way. Some looked challenging while others looked routine. Tough Mudder bills itself as a “Hardcore 10-12 mile obstacle course designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie.” I think they hit the mark on some of these elements and missed on others. Overall, it was a fun race event with some great obstacles. Anyone who can run a few miles, should finish this course.

The Hits

The Event was very well organized. The parking was offsite, which sounds like a nightmare, but it was fine. We didn’t have to wait for buses on the way in or out. It was convenient, easy, and free (4 in a car). Registration was fast and efficient. The atmosphere inside was fun. Costume contest, band, mohawks, and all the usual pre-race goodies.

The course was well laid out, but I noticed there were signs that posted potential wait times of up to 30 minutes for some obstacles. Luckily, we didn’t have to wait more than a minute or two throughout the course.  This does signal, however, that the organizers see this as a potential problem, and that would be a deal breaker for me.  We started at 10am with several waves in front of us.  I wonder how the runners starting later in the day made out.

Arctic Enema

The obstacles were very well done and were more about overcoming fear than strength. Getting wet is not my thing, and many of the obstacles had you in cold water. The first obstacle of the day, Arctic Enema, required you to jump in a dumpster of ice water. It was a crazy situation that I never imagined myself in. If that ever happens in real life, you don’t have long to get out. It was quite a shock to the system.

Smoke Chute

One of my favorite obstacles, Smoke Chute, has you climb up to a platform maybe 15′ high where you have your own chute that resembles an air duct. You have to just jump in and trust that you won’t smash your head on the way down.  Of course, it dumps you out in a mud pond.

Two other highlights were Boa Constrictor and Trench Warfare.  Each feature crawling through tight spaces with rising water or complete darkness.  These was the only obstacle where I saw people bail once they got a close look.

The course was very unique. The Tri-State Mudder was at Raceway Park. It was cool to have a Monster truck lead us out, and to spend the afternoon on the dirt track without the dirt bike.

The Misses

Chain Gang

It’s a participation event. This may work for some people and I get that, but you can’t claim to be the “Toughest Event on the Planet” and not offer a competitive option. They could add a competitive wave for singles and teams. Imagine obstacles that require teamwork and strategy. Think log carry or river crossing. How would you get all 4 teammates over the 12′ wall? Could you get yourself over without any help? I understand this is where the camaraderie comes in, but I imagine most of the participants are competitive people and would like to compare themselves to the field.

Ladder to Hell

There wasn’t much of a strength component beyond the running. The rings and bars require some upper body and grip strength, but the climbing was fairly easy with knotted ropes and steps on the walls. Balance and fear of heights was more at play here. Most of the obstacles put you in unfamiliar situations but they aren’t overly difficult to complete.

If you are looking for a fun way to get dirty with your friends, you’ll love this event.  My complaints are mostly personal.  If you are a serious competitor looking for the toughest event on the planet, this probably isn’t for you. At $150, I’m not sure I need to do it again.

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