RX THE WOD

Jetlegging Away

Posted on November 1, 2011 by

No matter how many hours I sleep on the plane it seems jetlag catches up with me by the second day… I figured one way to deal with it is to keep my routine up. One thing I learned in Hong Kong is to always start with a quick mobility warmup (lacrosse ball).

Daily Skill Routine
– Burgener warmup
– 5 Handstand pushups
– 50 airsquats
– 5 Kipping pullups
– 5 Butterfly pullups
– 5 Muscle-ups (4)
– 5 mins Double unders
– 30s handstand hold

Strength
10-10-10-10 Overhead Squats (45/45/65/75)

Oh, overhead squats, my favorite nemesis….

Posted in Skill Training, WOD | Comments Off

36-Hour Halloween

Posted on October 31, 2011 by

Flying east from China your day stretches to 36 hours as you cross the dateline. So I had the longest Halloween Day that started at a 6am WOD in Hong Kong and ended in a Halloween party in Pennsylvania. In between I was in the good care of United Airlines mostly asleep.

Halloween WOD @ CrossFit Asphodel

Daily Challenge: 500m row for time (time: 1:43)

MetCon:
4 x 3 mins as many rounds as possible of:
– 7 deadlifts (135lbs)
– 7 box jumps (24″)
– 7 ring dips
SCORE: 8 rounds (2/2/2/2)

I really like some of CF Asphodel’s Metcon formats. 4×3 mins takes a lot more out of you than a 12 min Metcon because you get to take 1 min break between the 4 all-out sessions.

A couple of photo shots from the last evening we spent on the 103rd floor of the Ritz Carlton hotel.

Halloween in Hong Kong

Hong Kong Island at Night

Halloween setup at the Ritz Carlton

Corridors at the Ritz Carlton

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Shoulder bash in Tai Koo

Posted on October 30, 2011 by

I wish Beijing had sunny weather like Hong Kong. It can be incredible like today. All house ‘helpers’ are crowding the streets like every Sunday as this is their day off. This also makes the city look busier than any workday… CF Hong Kong had a great thing cooking for us today – it’s good that I didn’t stay out late last night…

Strength
Bench press 5-5-5-5-5 (177.5 lbs)

Metcon
As many rounds as possible in 15 minutes:
– Waiter’s carry right arm 100 feet – 45lbs dumbbell
– 3 handstand pushups
– waiter’s carry left arm 100 feet – 45lbs dumbbell
– 10 situps
SCORE: 9 rounds

For the evening we’re off to the Ritz Carlton Hong Kong – the tallest hotel in the world. The lobby is on the 103rd floor!!!

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Birthday Burpees and Golf in Hong Kong

Posted on October 29, 2011 by

It so happened that a golf event we organized with Gary Player and some clients fell on my birthday… We went to Kau Sai Chau island golf course and had a fantastic sunny day for the outing. I started the day with the requisite Birthday Burpees (lost count…) and decided to celebrate with Cindy before heading off to the golf event.

Birthday WOD “Cindy”
As many rounds as possible in 20 minutes:
– 5 pullups
– 10 pushups
– 15 squats

SCORE: 15 rounds

Breakfast view of Hong Kong Bay
Taking a boat to the golf course island
Magical Kau Sai Chau island golf course
Almost Paleo birthday cake...

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Zen Day Hike in Hong Kong

Posted on October 28, 2011 by

Today I went hiking in Hong Kong on Lantau Island. There are amazing hikes high above the ocean and there is almost noone there. Very quiet. The best part was the Wisdom Path near the Po Kan Zen monastery. All in all a good distraction from work, WODs and everything.