I Miss Hong Kong WOD

Posted on April 21, 2012 by

My favorite gym in Asia is Ashley and Alix’ Crossfit Asphodel in Hong Kong. You guys rock! Since I won’t be back for a while I decided to do their WOD today…

Strength
Power Cleans  3-3-3-3-3   [160 lbs]

immediately after Strength – no rest:
MetCon
AMRAP in 9 Minutes
– 2 Power Clean @ your heaviest set of 3
– 8 toes to bar
[63 reps]

immediately after MetCon – no rest:
Endurance
(You can’t run at Asphodel as the box is on the 11th floor… But they do a lot of rowing…)
4 x 500m row – keep time within 5 seconds – 1 min rest between sets
[avg. rounds 2:09]

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Running with a Bear

Posted on April 20, 2012 by

Now that spring is in full force in Philadelphia my workout options explode outdoors. Running around my office is like being in an arboretum with blooming trees everywhere. Weather is not too warm but I’m sure I will miss this next week on my trip to the Gulf and then in India… Great combo of metcon and endurance today as I started to wrap my mind (and body) around the needs of the upcoming CMC race.

MetCon “Bear Complex”
5 rounds of 7 sets of the sequence for load (not time):
(absolutely no resting bar on the ground)
– Power Clean
– Front Squat
– Push Press
– Back Squat
– Push Press
LOAD: 105 lbs

Endurance
5K run

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Rowing with Jackie

Posted on April 19, 2012 by

Another benchmark day. I find “Jackie” the most deceiving of the benchmark girls. She pleads you to do just a little rowing here and some light weights over there and all of a sudden you’re wheezing on the floor…

Skills
– Weighted muscle-ups (20lbs)
– Stringing muscle-ups

WOD “Jackie”
For time:
– 1000m row
– 50 thrusters 45lbs
– 30 pullups
TIME: 9:55

Endurance
– 10 x 100m sprint with 2 min recovery (stay within 5 seconds for each sprint)

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CrossFit Life Lesson 18 – Don’t Let Go of the Bar

Posted on April 18, 2012 by

All challenges in life eventually can be summed up as pushing against resistance… It is most obvious in weightlifting. When you step up to your new personal record weight, you only need to do two things to succeed:

  • Commit to the lift
  • Don’t let go of the bar

All failed lifts are due to violating one of these principles…

Failed projects, jobs, relationships may just have the same origins. Are we committed enough to following through no matter what? Once we committed are we holding on without cutting off all other possibilities? Are we willing to push against all possible resistance? Or will we just quit?

The only difference between successful people and those that aren’t is simply lack of commitment and follow-through. They are usually fueled by strong passion for the challenge, the project, the relationship or the PR. But it is the commitment that carries them through. And if you make a public commitment, you are even more likely to get results. Your friends (and your enemies) will surely hold you accountable…

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Tax Day WOD

Posted on April 17, 2012 by

I’m not sure if other countries turn their tax day into a National Day of Dread but judging from the lines in front of the Post Offices I drove past this morning – it’s a big deal over here… So, it is only appropriate to celebrate our taxpayer heroes properly with a workout. “1040” is the name of our tax form in the US – so you will see those numbers well represented in the WOD…

Warmup
– Burgener
– Pose Running
Skill/Mobility
– Overhead Squat
Strength
– Wendler Push Presses – 5×65%, 5×75%, AMRAPx85%
Tax Day WOD
– 1040m run
– 40 power cleans 95 lbs
– 40 V-ups
– 40 clapping pushups
– 40 deadlifts 140lbs
– 1040m row
TIME: 25:30
Endurance
– Pose running sprints 8x100m with 60 second breaks

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