Rx the WOD

Gym Jet Lag

Posted on May 14, 2012 by RX

There are not enough songs written about jet lags. At least none that you can work out to… Without belaboring the point, “constantly varied” prescription for CrossFit now includes plenty of “no idea what time it is, really” type of intervals. Today it was synchronized to the corporate gym’s speakers blasting out loops of “Titanium”.
Off to Orlando tomorrow which will be great weather for some longer runs. I will steer clear of the alligators… This week continues with the CMC race preparations and some fun extended endurance WODs. Weather forecast is clear for raceday so far. No mud would sure be good…

Race Week Prep – Day 2
Warmup: CMC PIT
90 seconds each with 30 sec break:
- thrusters 75 lbs
- kettlebell swings 45 lbs
- box jumps
- burpees
[ SCORE: 114 ]
Mock Race
10 rounds for time:
- 100m run
- 10 pushups
- 10 bar dips
- 10 deadhang pullups
[TIME: 23:01]

Posted in WOD | 2 Comments

Pre-CMC Race Death by 3s

Posted on May 13, 2012 by RX

There must have been a great reason why I forgot about this workout format until today… Death by 3 is simple and mean… You do 3 PITs and then run 15 times 3 minutes with some extra work between rounds… I picked Ridley Creek Park for this post-jetlag walk in the park and considered it a proper warmup for next Saturday on Camelback Mountain…

PIT1 “CMC Warmup”
90 seconds each of the following – 30 sec break in-between:
- Thrusters 75 lbs
- Kettlebell Swings – 40 lbs
- Burpees
- Box Jumps
PIT2 “Prep the Run”
- 10 pullups
- 10 bar muscle-ups
- 10 pushups
- 10 situps
Hill Run for 45 minutes
Every 3 minutes stop and perform one of the following then keep running
- 10 clapping pushups
- 10 V-ups
- 10 handstand pushups
- 10 broad jumps
- 10 one-armed pushups
PIT 3 – “Cool the Run”
- 10 Pullups
- 10 Toes to Bars
- 10 Pushups
- 10 Squats
[DONE]

Posted in Competition, Endurance, WOD | 1 Comment

See You At The CMC!

Posted on May 13, 2012 by RX

I got a nice note today from Sean Rogers, co-founder of the Civilian Military Combine:

“Your message on your site and how you view life is exactly why my business partner and I started the Civilian Military Combine.”

Sean and CMC team – you guys rock! I’d like to encourage my last minute straggler friends to join the most amazing race in America and let’s collectively test our fitness mantle… In more ways than one, it also pays to be a winner… See you all there…

Posted in Competition, Endurance | Leave a comment

Travel and CrossFit Tourism

Posted on May 12, 2012 by RX

In London one of the coaches called me a ‘CrossFit Tourist’. It made me think about how much CF has shaped my approach to travel. Admittedly I would never consider traveling without planning my drop-ins to the Crossfit boxes along my itinerary. Typically an email to the head coach is enough while some gyms insist on scheduling drop-ins in their system or signing up for daily membership. So that is how I am now a punchcard member in half a dozen boxes around the world…

Crossfit gyms are rarely located next to our offices, clients or popular tourist sights so by definition I get to meet more interesting people, fascinating parts of cities and countries I would otherwise never get to see. I made friends around the globe with people who had to sweat alongside me, shared my interests and sometimes had the best tips in local (paleo) foods. I simply would never know so much about diverse cultures if it was not for local CF athletes.

‘CrossFit Tourism’ took me to the mountain highlands of Hawaii, to Juhu Beach and the real inner city of Bombay, the largest condo complex in Hong Kong, the most fun Art Center in Munich, the real Irish quarter of Boston, the greatest city box in New York, the levees of New Orleans, the Sea Soldiers of Singapore and so much more.

I count on these journeys to keep shaping how I think of this amazing new world full of friendly, healthy, happy and athletic people.

Posted in Top Posts, Travel | Leave a comment

Run Munich, Run

Posted on May 11, 2012 by RX

I found an amazing box at CrossFit Munchen. It is inside an industrial site turned office complex. More importantly this area called Kult Fabrik transforms into a great restaurant / party scene at night. Still the workout the locals prepared for us was fairly devastating with 3 miles of sprints in the early summer heat… Munich is easily my most favorite city in Germany. The people are amazing, the city is vibrant, the architecture is astonishing and the food is outstanding. And I don’t even drink the beer that established ‘Oktoberfest’ in human consciousness…

CF Munich Endurance WOD
- 2 x 800m sprints
then
- 4 x 400m sprints
then
- 6 x 200m sprints
There was some rest in the sequence but I lost track…