I’m in my favorite city in the world today, Hong Kong. Nothing beats the energy and the landscape in this great city of lush islands and skyscrapers. My 16-hour stopover this time wouldn’t allow me to drop in on CrossFit Asphodel, sorry Ashley and Alix!
One of the perks of a long distance business trip for me is to let go of the normal feeding schedule and switch to a cleansing intermittent fasting (IF) LeanGains style: 16 hours fast with 8 hours of feeding every day. IF as a lifestyle is all about finding the right 16 hours to fast between business dinners and demanding morning workouts. Of course it gets more complicated with time zone hopping travel because even an established schedule becomes constantly varied…
My travel IF routine typically starts after dinner around 8pm and ends with lunch at noon. On business trips I work out very early so WODs don’t conflict with customer meetings and team dinners. That puts the workout at 5 or 6am in a fasted state. After the workout there are still 5-6 hours before the first meal… On the upside, the MetCons, lifts in a fasted state always work better for me so it makes the whole process quite rewarding…
Strength
Wendler Benchpress 5/3/1
Conditioning
For time:
– 15 Front Squats 115 lbs
– 20 strict pullups
– 15 Push Presses 115 lbs
– 30 Back extensions
– 15 Back Squat 115 lbs
– 40 pushups
[TIME: 7:55]
Endurance
– Tabata Run
– Tabata Double Unders
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