After a couple of days surviving on beach calisthenics it was time for a real WOD.
When I started CrossFit, London had maybe two boxes. Now they have a dozen. Despite that I had no issue dropping in 2 years ago, whereas today most CF gyms are sold out in the morning hours.
So I had to go back to my pre-CF favorite: Soho Gyms that allow 1-day memberships and have rowers, pullup bars, lots of stairs and plenty of iron.
As far as programming? When in doubt, I can always go to the toughest of them all, Mark Divine at SealFit. Today’s WOD sure made up for the calm days on the beach.
WOD SealFit 2013.06.17
Baseline:
3 rounds
– Barbell complex with burpee chaser [75, 95, 115]
Work Capacity:
For time:
– Run/row 1 mile
– 30x power clean – 135#
– Run/row 1 mile
[17:34]
Strength:
Push press
– 60% x 5 reps,
– 65% x 5 reps,
– 70% x 5+ reps.
[95,105,115]
Stamina:
Chipper, not timed:
– 25x push press – 135#
– 50x Renegade row – 35#
– 800m kettlebell carry in front rack
Durability:
– 8x 200m sprints (:60 interval)
Then
3 Rounds:
– 20x WTD sit ups – 45#
– 15x poor man’s reverse hypers
