RX THE WOD

Open for Challenges

Posted on January 8, 2012 by

My girls had a great day at CrossFit Kids today getting to know the prowlers, tire-flips and sled-pulls. This sure isn’t your grandmother’s aerobics any more. I hope they never have to go to a spin class… I had plenty to do to work on my dirty dozen in preparation for the CF Open. Here is my practice for the perfect preparation. Every day I do at least 5 workouts I would hate to see on week one of the Open…

Strength:
Overhead Squats 1-1-1-1-1 – 105lbs

WOD “The Five Openers”
For time:
– 5 Handstand pushups
– 5 Muscle-ups
– 10 Snatches – 95lbs
– 10 Clean and Jerks – 95lbs
– 50 Double Unders
TIME: 6:57

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CrossFit Life Lesson 6 – Always Get Better

Posted on January 7, 2012 by

An amazing fact of life and CrossFit is that if you focus on improving one skill, a set of others improve as well without extra effort. Work on deadlifts and you develop a six pack, improve your balance and your double-under gets better, do more pushups and suddenly you can do handstands… The same is true for business. You work on one thing and all of a sudden results are better across the board. Work on communication skills and sales performance improves, structure your planning and client engagement scores go up, learn to listen intently and soon you own the room.

In many people I know, CrossFit improved focus, confidence, results-orientation, courage and suddenly other aspects of life started to fall into place, job performance sky-rocketed and everyone noticed.

It is the ultimate Flow experience and I have not seen it until I got into the CF Game.

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Turkish Windmill

Posted on January 7, 2012 by

Today I went back to my neighborhood gym, CrossFit West Chester, as it’s 10 minutes from my home and CFKOP is holding the Certification today. Cool warmup with kettlebells and a surprisingly tough lifting routine… I love this gym, always something cool…

Warmup
– 10 kettle bell turkish getups (35lbs)
– 10 kettlebell windmills (35lbs)

WOD
3 rounds for reps:
– 1 minute Sumo Deadlift High Pull – 95lbs
– 1 minute Push Press – 95lbs
– 30 seconds break
SCORE: 85 Rx

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Sugar Free Double Unders

Posted on January 6, 2012 by

It has been a few months now that I haven’t had sugar or anything that converts to sugar (like grain, bread, rice) or anything that tastes like sugar (sweeteners). I have to admit, it took getting used to but all my performance metrics shot up since this last milestone of Paleo…

One that coincided with the sugar detox was my focus on double unders. 3 months ago I could’t do a single decent double under. Today I did 150. Same with handstand pushups. Zero to 10 in the same time. Muscle ups, ditto. As my sugar intake disappeared my strength and agility went through the roof. I can’t claim sugar free makes you stronger but in my case it was magic.

Strength
Deadlift 5-5-5-5-5 (315 lbs)

WOD
3 rounds for time:
– 50 double unders
– deadlifts (275lbs)
TIME: 9:50 @ 225lbs