RX THE WOD

Long Night WOD

Posted on December 1, 2011 by

We had a great investment event last night in Mayfair and we stayed out late at the Dorchester. While it served the business great, it did not bode well for my morning workout. I opted for the lunchtime WOD and still I learned all the reasons pubs and CrossFit don’t mix well… Tonight we’re off to the theatre district to watch BackBeat.
Warm-up
– 800m run
– 5 x turkish get-up 35 lbs
– 10 kettlebell swings 35 lbs
– 20 squats
Skill/Strength
– 3 x 6 Bulgarian Split Squats – 95lbs
– 3 x max Goblet Squat hold (35 lbs) – 60, 64, 40 secs
– Snatch practice
Finisher
8 min AMRAP:
– 20 kettlebell swings – 45 lbs
– 20 wall balls
SCORE: 2 rounds + 5 rep

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Paleo in a Nutshell for a London Waiter

Posted on December 1, 2011 by

For some strange reason scrambled eggs and lox are not served on a plate but on a toast here in London. On the bright side, fruit salad is made of strawberries, apples, pears and grapes. You know, like real fruit vs American fruit salad of honey dew and cantaloupes that seem to be the only fruit salad there.
My refusal of the toast with the eggs prompted a conversation with the head waiter in my hotel on what ‘dietary restrictions’ I have.

So here was my Paleo in a Nutshell for a London Waiter:
– I don’t eat grains, dairy, starch, legumes, sugar, salt or processed food.
To this the waiter went, ‘Haha. So what do you eat?’
– I eat fish/eggs/lean meat, vegetables, fruit, nuts and seeds.

He concluded to offer me pasta with tomato sauce and cheese. He asked me if I wanted peanuts with it. When I said that was actually made of grains, processed food, dairy and legumes all hell broke loose…

It is simple, like Iron Chef Paleo Edition:
Chefs! 4 ingredients: 1. fish or meat, 2. some vegetable, 3. some fruit, 4. some nuts. GO!

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Dawn at Southwark

Posted on November 30, 2011 by

12,000 UK schools are closed today due to the public workers strike. I’m sure at least the kids are happy. Some of our dinner guests flew in from as far as South Africa without any problems so hopefully this is good omen for the remaining international arrivals for our event tonight.
The gang at CF Central London is my new favorite. Every workout feels like a 2 for 1 special. In addition there are a fair number of firebreathers here warming up with handstand walks and a hundred double unders. I’m so glad I found this box! They don’t cut me any slack here… I also learned it pays to get better at double unders to avoid the pain of the goon squad…

Warm-up
– 400m run
– 20 squats
– 20 burpees
– 20 pushups
Skills
– 5 Skin the cat
– 5 Handstand walks
– 5 Headstand to handstand
WOD
3 x 6 minutes AMRAP (2 mins break in-between sets):
– 5 burpee box jumps 24″
– 6 pullups
– 7 situps
– 30 double unders
TOTAL: 4 rounds + 37
Personal Cashout
3 muscle-ups strung together

This video helped me to get up at dawn to go halfway across London…

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London Strike One

Posted on November 29, 2011 by

As London braces for the upcoming transportation strike tomorrow everyone has their own bets on what will happen. No flights, no tube, no buses, no public transport whatsoever. Most people can’t go to work and many rescheduled surgeries and other critical appointments. Of course, this is the day we picked for our European PE event. There is not much to do except watch the countdown…

I went to CrossFit Central London partly because I was intrigued by their back to back WOD formats and partially because caffeine would no longer work as a wake-up tool.
This place is great and the warmup alone was worth the trip….

Warmup
– squat walk 50 ft
– rope climb 15ft
– monkey bars 20ft
– inch worm 50ft
– 2 rope climbs 15ft
– monkey bars with pull-ups 20ft
– gorilla walk 50ft
– 3 rope climbs 15ft
– crab walk 50ft
– rope climb no legs 15ft
– monkey bars 20ft
Strength
8 rounds:
– 2 front squats (175lbs)
– 2 weighted chin-ups (25lbs)
WOD “UK Throwdown”
12 min AMRAP:
– 10 rounds of Cindy
— 5 pullups
— 10 pushups
— 15 squats
in remaining time:
– Ground to Overhead (135lbs)
SCORE: 10 Cindy and 3 overhead lifts (C&J)

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Quad WOD

Posted on November 28, 2011 by

Getting ready for my trip to London tonight. We’ll be hosting a fantastic private equity event at the Hotel Dorchester, which is a landmark.
After my many visits to Crossfit London this year, I will finally get to check out Crossfit Central London as well.
I got inspired by their website – they did a cool quadruple WOD back in August. Today I did something similarly menacing…

“WOD the Hell”
Complete back to back with 2 minute breaks in between:

WOD1 “Skinny Fran”
21-15-9 of
– thrusters 45lbs
– Pullups
TIME: 4:05

WOD2
As many rounds as possible in 5 minutes:
– 5 pushups
– 10 situps
ROUNDS: 10

WOD3
5 rounds for time:
– 5 Overhead squats 45lbs
– 10 Double Unders
TIME: 6:21

WOD4
As many rounds as possible in 5 minutes:
– 5 Handstand pushups
– 10 Box jumps 24″
ROUNDS: 3

Now I’m ready to sleep on the redeye to London…