RX THE WOD

It took me over 2 years of CrossFit to finally have a box within 5 minutes of my home. Instead of commuting 30-45 minutes each way to a box, I can have a great WOD and stay productive at work or spend more time with the family.
On that note I joined an early WOD with the coaches the week before the official opening.
I have to admit, there is nothing like the smell of a new gym. And it will never smell this good probably ever again.

Baseline [SealFit]
3 rounds
– Run 200m,
– 10x back squat (45#),
– 10x dips,
– 10x sit ups.
Strength [SealFit]
Front squat – 3-2-1-1-1-1-1
Stamina [RXTW]
Complete 5 rounds for time of:
– 20m underwater swim
– 20x push ups
– 20x squats
– 20x situps
Work Capacity [CF Harmony]
(2 back to back workouts with 1 minute rest in-between)
5 min AMRAP
– 3 inchworm pushups
– 6 goblet squats 53#
– 9 kettlebell swings 53#
[7 rounds]
5 min AMRAP
– 3 burpees
– 6 pullups
– 9 situps
[5 rounds]
Durability
– SealFit Mobility

I have two weeks to go until the Spartan Beast in Vermont which also serves as the Spartan World Championship for those truly elite runners. It will surely be a lesson in climbing some crazy mountains. We were advised to bring a minimum of a 1-gallon hydration pack, food and headlamp. We will be out there for 6+ hours. Unless you do a double Beast, called Ultra. Then quite a bit longer.
So work capacity/endurance/stamina will be more important than anything. Or so I hear.

Baseline
Swim 200m then
3 rounds
— 5x pull up,
— 10x push ups,
— 15x air squats,
— 10x dislocates
Work Capacity
Chipper
– 100 pushups
– 100 situps
– 100 squats
– 100m swim
Durability
– 1000m swim (alternate freestyle, breaststroke, sidestroke)
– SealFit Yoga Mobility drills
Strength
OFF
Stamina
OFF

This may be obvious to all swimmers but I never realized how effective swimming can be as a mobility tool. I had some persistent upper shoulder flexibility issues and soreness since the last race. Today’s swim seemed to have healed those ills and the strict presses and cleans almost became poetic afterwards. I’m glad I rediscovered swimming.

Baseline
3 rounds –
– Row 250m,
– 10x push up,
– 10x strict press,
– 10x pull ups.
Work Capacity
AMRAP 12 minutes
– 10x box jump
– 10x sand bag clean
– 10x toes to bar
[8 rounds]
Strength
Strict Press – 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps
Stamina
OFF
Durability
– 10 min swim