RX THE WOD

While most CF workouts are 15-30 minutes, some benchmarks and hero WODs could reach an hour. What about 2-4 hours and above? Long endurance and stamina work is rarely on standard programming except at SealFit – it gives an alternative to long, slow distance work like half marathons or century bike rides.
Obstacle racing has many CrossFit-like features: it is all functional movements, varied metabolic pathways and physical skills (explosive strength, stamina, balance, accuracy, etc). In addition, doing movements like rope climbs or wall climbs after 8-mile steep mountain runs, it becomes more mental and adds stamina to traditional movements.
Today’s Super Spartan race gave us 8 miles of steep hills, 20 obstacles and that great mental challenge too.

As my Asia trip comes to an end I’m returning for the Super Spartan race in Virginia to run on Sunday. I’m very excited about the second leg of my Spartan Trifecta. Today we hosted a great investor event at the Shanghai Stock Exchange, one of the engines of economic success of China. The surrounding area has some amazing skyscrapers and parks. With that Zaijian Shanghai for now.

Baseline
– Warrior Yoga
Strength
– Power Clean 3-3-3
Work Capacity
3 rounds
– 20 double KB swings
– 20 double KB thrusters
– 20 double KB floor wipers
[6:35]
Stamina
OFF
Durability
– 10 min watt bike

There are very few boxes that offer 30-minute classes and if they do it is just a way to manage traffic. Rarely are they a way to increase and compress even more intensity into the workout. CrossFit Iron Dragon in Shanghai seems to specialize in the half-hour higher intensity WOD format and very well. Athletes warm up on their own before the session and the 30 minutes are focused on the MetCon or strength only.

Baseline
Warmup / mobility
Strength
OFF
Work capacity
4 rounds of
– 15 wall balls
– 20 box jumps 30″
– 25 KB swings
– 250m run
[23:23]
Stamina
OFF
Durability
2- mile jog back to hotel

A friend in Beijing wanted to join me in a WOD today. This always poses a dilemma for us Crossfitters. We need to show the power and intensity of the training without making our friends sore for a week.
I decided to build intensity in a shorter WOD. My friend got acquainted with Mr. Tabata and the ‘Death By’ gig. I think I earned respect for replacing cardio with CrossFit today. With that thought we headed down to Shanghai for some meetings and returned to one of my favorite riverfront spots in the world: the Bund.

Baseline
3 rounds of Cindy
Warrior Yoga
Strength
Power cleans 5-5-5
Stamina
– 100 DB presses @ 45lbs
– 100 DB rows @ 65 lbs
Work Capacity
Death by Twins
1..2..3..max rounds
– squats
– presses 55lbs
– situps
[10 rounds]
Endurance
– 100 leg levers
– 100 flutter kicks
– 100 good morning darlings
– 100 superman’s