Ridley Creek Trail Run

Posted on May 6, 2012 by

Ridley Creek Park is my favorite trail running spot with over 10 miles of forest trails, a creek running along the path and plenty of natural obstacles to turn into a workout… They also have a forest gym area that became my “Pit” for today’s routine.

Ridley Creek Routine
1) “PIT” 1
– 5 jumping bar muscle-ups
– 10 clapping pullups
– 15 box jumps
– 20 inverted situps
2) 5-mile steep trail run 
3) “PIT” 2 
– 5 jumping bar muscle-ups
– 10 clapping pullups
– 15 box jumps
– 20 inverted situps
[TIME: about 50 mins]

 

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Challenge of the Rising Dragon

Posted on May 5, 2012 by

Ever since my friends in Beijing game me a Chinese name last year I wanted to have a benchmark WOD to match it. Since part of my name means ‘rising dragon’, I decided to create a workout ladder that can also serve as a benchmark similar to my other favorite workout, the Crossfit Baseline. Since jet lag got me up at 3:30 in the morning – today was as good a day as any to unleash the dragon…

Strength
– Push Press 1-1-1-1-1  [170 lbs]

WOD “Rising Dragon Baseline”
– 500m row
– 10 push presses 75 lbs
– 20 box jumps 24″
– 30 pullups
– 40 pushups
– 50 situps
– 60 squats
[TIME: 9:13]

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Fighting Jetlag

Posted on May 4, 2012 by

Somehow 9.5 hours of time difference totally throws off all internal clocks in the body… Back on the ground the morning adjustment had to start in my basement gym before catching up on emails and calls.

WOD “JetLag Buster”
Row 500m then
3 rounds for time:
– 5 Power Cleans
– 10 Toes to Bar
– 15 Wall Balls 20 lbs
[TIME: 10:45]

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Last Mumbai Day

Posted on May 3, 2012 by

Before my last day of meetings in India I made the best use of the hotel gym. Funny, they did have an olympic bar and they had plates, but they only fit their smith machine and not the barbell. While the hotel has been in place for years, this was the first time anyone ever noticed this issue. In fact the manager didn’t recall anyone ever using the barbell. It was still very shiny… Given these facts I did my best with the Smith rack and the pull-up bars… After work we did a round of tourism and insane traffic by visiting the Gateway to India and the Taj Hotel.

Strength
Bench Press 3-3-2-1-1 [210 lbs]

MetCon Maxes
– Maximum Pullups [33]
then
– Maximum situps in 2 minutes [89]
then
– Maximum Toes to Bar [15]

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CrossFit India WOD

Posted on May 2, 2012 by

It was great to return to CrossfitOM in Mumbai for a WOD. Dheepesh’s box was the first in India and still one of only 3. Great spirited team here where I can always count on some challenging workouts… We also hosted an investor event on Marine Drive (locals call it the Queen’s Necklace) which by far is my favorite spot in this city. A great day overall.

CrossFit OM Warmup
– 500m row
– 30 shoulder dislocates
– 20 bear crawls
– 10 suryanamaskars (yoga is India!!)

WOD
4 rounds or AMRAP in 30 minutes:
– 40 walking lunges with 45lb plate
– 30 box jumps 24″
– 20 thrusters 45 lbs
– 10 pushups
[SCORE: 3 rounds + 15 lunges]

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