Vacations tend to have a slow rhythm as most people stay out late and get up even later. There are only a few souls floating around at 6am near the ocean, and I’m not sure if they are getting up and getting home… Any good resort attracts an outstanding sports scene and Atlantis is no exception. There are plenty of runners near the crashing waves on the beach and the weight room is usually full in the morning in the gym. So are the treadmills, but somehow I don’t seem to care… The tennis courts are already packed and the basketball players are heading for morning practice.
Finally a couple of Crossfitters dropped in the gym and that changed the dynamics of the changeovers near the pull-up and dip stations and the squat racks…
One day we shall see a full fledged box in a resort. Or turn a gym into one…
I also learned a thing about running in deep sand… A mile in the wet sand feels like two on a pavement…
Mobility
– Daily Warmup and Mobility Routine
Skill
Handstand Walk
Catalyst Strength
•Hang snatch – 3 x 4 x 115#
•Jerk – 6 x 3 x 135#
•Clean pull – 3 x 5 x 185#
•Back squat – 4 x 5 x 215#
•Weighted sit-up – 3 x 10 @ 45#
MetCon
10-9-8-7-6-5-4-3-2-1 of:
– Pullups
– Situps
– Pushups
– Toes to bar
– Squats
– Dips
[16:40] vs. [22:30] in 2011
Endurance
– 3-mile ocean sand run
