I can’t remember how long I’ve had TripIt as my travel itinerary tracker, but a note from them just reminded me that I’ve traveled 670,000 miles, visited 119 cities in 22 countries. I wish it could keep track of the great people I got to meet and the fun I had. That would be a really cool app.
Along these lines I’m off to Budapest tomorrow starting a week of long overdue vacation and hopefully catching the CrossFit Games on TV there. There will be no boxes nearby on this trip so my daughter and I will do our own programming as we both get ready for the Spartan Phillies Stadium race in September.
Last night was a lot of work and little sleep, so that made me think of programming a WOD when you’re too tired to walk. I made a deck of cards of my favorite movements (bodyweight, front squats and row and some others) and turned them into a motivational workout. No matter how tired we are, we can always do pullups or situps, right?
Not burpees though, just to be clear.
Baseline: [RXTW]
SealFit Mental Practice and Warrior Yoga
Row 500m, 20x pushups, row 500m, 20 pull-ups
Work Capacity: [RXTW]
10-8-6-4-2
– x 1 air squats, x 2 Pushups, x 3 Situps
[4:01]
Strength: [SFIT]
Front squat – 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.
[1RM 225]
Stamina: [SFIT]
4 rounds, not timed:
– 10x front squats @ 95#, 15x box jumps (24in), 200m farmer’s carry 95lbs
Durability: [RXTW]
100 leg levers, 100 superman’s, 100 flutter kicks
