RX THE WOD

Snowboard on my mind

Posted on December 6, 2011 by

Today’s rest day and all I could think about is how my squats will improve snowboarding over the holidays in Beaver Creek…

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I hoped Monday will be calmer in New York than the past weekend. I was mistaken. The traffic jams competed only with the construction roadblocks which turned the whole city into one crazy, honking mess. Being stuck in a cab on 42nd street for quite a while inspired today’s workout…

WOD “42nd Street Jam”
– 42 situps
– 42 pushups
– 42 push presses 45#
– 42 box jumps
– 42 power snatches 45#
– 42 kettlebell swings 40#
– 42 thrusters 45#
– 42 situps
– 42 pushups
TIME: 21:24

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New York Holidays

Posted on December 4, 2011 by

I spent the weekend in New York on a pre-Xmas trip and I have never seen so many people. I’m not sure what economic indicator it is that all of midtown is one endless traffic jam but I think it means increased consumer spend… I saw the Rockettes with the girls and had the usual holiday walking tour to the Rock and around midtown.
For workout, I went for a mock L2 test because I liked the short bursts of varied movements it required. I’m also happy to see a 100% improvement in the handstand hold and the muscle-ups…

WOD “Mock Level-2 Test”
– 2 min max Pullups: 40 (PR)
– max handstand hold: 72s (PR)
– 2 min max muscle ups: 6 (PR)
– 1 min max thrusters (1/2BW): 18
– max V-ups: 30
– max vertical jump: 23″
– 2-min max double unders: 27

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Making My Own Protein Bar

Posted on December 3, 2011 by

Most of the protein bars from stores are non-Paleo (too much wheat/soy/grain/sugar/starch and preservatives). Also too many chemical additives like sucralose and maltodextrin. So I went to YouBar and created my own protein bar with 6 clean ingredients: almonds, apricots, walnuts, protein-isolate, gluten-free rice and raisins. Nothing else added. The bar is alkaline, 12g protein, 14g carbs and 15g fat. My girls tested the result and it got an A+ from them.

Skills
– Double Unders
– Muscle Ups

WOD
2 min max’s of:
– Pushups – 82
– Situps – 64
– Squats – 67

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Bye Bye London

Posted on December 2, 2011 by

Had a great week in London. Business was great and we barely had any rain. Sunny all around… I learned a lot from the programming at Crossfit Central London and the need for a rest… Today was travel back home and mandatory rest day…