Beijing Heaven & Hell Week Day 0

Posted on November 10, 2011 by

Inspired by the CrossFit Hell Week tradition of various gyms (Surf City, Pacific Coast and Scottsdale) I decided to adopt the discipline since I won’t be in a CF Box in China (there is none).
Now that Taoism has no concept of hell but great variety of references to Heaven I decided to name this Heaven & Hell Week. I will target 2 WODs a day before and after my workday.
Beijing happens to have an incredible building called Temple of Heaven which will sure be on the WOD itinerary this weekend (smog permitting).
Speaking of air, compared to my trip last month, today was a sparkling clear day, clean and I could see for miles. I take this as good omen for the week. I brought my military grade athletic smog mask that I won’t be using today…

I landed and arrived at my hotel at 6pm so today is Day Zero of my Beijing Heaven & Hell Week. It is skills and warmup for what is to follow. Fortunately this time I booked the China World Hotel which has an amazing fitness center with barbells galore…

Day Zero Skill Warmup
– 2 x Burgener warmup (PVC, 45 lbs)
– 30 Snatches (45/85/110lbs)
– 15 Clean and Jerks (135 lbs)
– 100 double unders
– 40 butterfly pullups

And off we go to a Heaven & Hell Week!

Temple of Heaven

Ready for anything... even the smog....

Barbells in the China World Hotel

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All Day Travel to China

Posted on November 9, 2011 by

Today is rest, travel, sleep day in the good care of United Airlines… Getting ready a for week in Beijing and a series of serious benchmark WODs and Max Tests!!!

Amazingly for a land of 1.3 billion people with great gymnasts and weightlifters there is not a single CrossFit gym in China…

Future CrossFitters in China ?

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Snatch and Climb

Posted on November 8, 2011 by

Ever since I started Crossfit 4 months ago, snatches have been eluding me. Even a month ago I could barely snatch 80 lbs witjh proper form. I’m glad in a month I got up 40 pounds from that weight already. I can start seeing progress…

Strength
1-1-1-1-1-1-1 Power Snatches 117.5 lbs

Cashout
As many rounds as possible in 5 minutes
– Partner Rope Climb 15′

SCORE: 11 rounds

Off to Beijing tomorrow!!! Hope the air will be good for a week… The Beijing Challenge will be one benchmark workout a day for 7 days !!! Looking forward to it…

Beijing Performing Arts Center

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Clean and Swings

Posted on November 7, 2011 by

Cool KOP workout today. Cleans, which I like, kettlebell swings which I’m warming up to and box jumps which are just fun… Also probably my last cold workout before I’m off to China again. But then again, Beijing may be chilly as well.

WOD Clean and Swings
5 rounds for time:
– 7 Squat cleans (155/105)
– 14 kettlebell swings (70/55)

TIME: 14:20  (115lbs, 65 DB/45 KB)

As far as max height box jumps, today it was 39 inches…


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Team Spin

Posted on November 6, 2011 by

We had a really great team workout today. Team WODs are great because peer pressure can push us way beyond the comfort zone. Today’s was a great format.

Team WOD for 4
21-15-9 Reps for time of:
– Row (Calories)
– Burpees
– Dumbbell Push Press (25#/45#)
– Knees to Elbows

Team cannot rotate until everyone has completed their reps at the indicated station

TEAM TIME: 16:41

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