RX THE WOD

I’ve been doing Tabatas for years now, but today was the first time they were on a WOD in Japan where they were invented. Does not make them easier but felt more special.
Chikara CrossFit had a great sendoff for me with a super WOD and 2-3 Japanese phrases for the words for tired and exhausted..
In the evening we headed for to Beijing where there is no CF box yet so programming is on our own.

Baseline [CCF]
– Bear crawl forward/backwards
– Crab walk fwd/backwards
– Lunges fwd/backwards
– seared planks
– burpees to broad jumps
– air squats to angry gorillas
Stamina [CCF]
3 rounds
– max rep slow motion bar dips
– 10 slow motion ring rows
– 90 sec rest
Work Capacity [CCF]
2x Alternating Tabatas [total 16 rounds]
– burpees
– toes to bar
[118]
Strength
OFF
Durability [RXTW]
– Mobility
– Warrior Yoga
– 2-mile run

I’m glad Chikara Crossfit had a 6am WOD to fit in before a crazy day in Tokyo that finished late at night.
Surprisingly the sun is up here around 5am already so 6am feels like sleeping in.  It seems Tokyo is trying to break some heat and humidity record and the run outside was murder.

Baseline
CCF warmup
Strength
Backsquat 10-10-10 – 175lbs
Work Capacity
OFF
Stamina
50 turkish getups – 35lbs
Durability
2 mile run

Jetlag is still what it used to be. That is why I was up and running 6 miles at 5am on my last day in Kyoto. Dawn starts very early here and the empty streets in the city normally swarming with tourists was a fun and eerie feeling. After a weekend of temples, shrines, tea ceremonies, 11-course dinners, sake factories and craftsmen – I headed back to Tokyo this afternoon.
Recovery WOD
– 6 mile hill run

Kyoto’s thousand temples present a new kind of challenge. In 2 days what can I possibly see. Well, I did my best after a 10-miler walk day I at least covered all major tourist traps
WOD
3-mile hill run
10-mile hill hike

Going from Tokyo to Kyoto feels like traveling back in time. I ended up in the city’s historic district surrounded by over 1000 buddhist and shinto temples, incredible parks and one of the biggest bicycle cities in the world.

The old Japanese capital will grab you as you enter and not let you go as you stroll streets and some temples built 1200 years ago!
The morning WOD was at CrossFit Chikara (thanks Michael for the rowing tips) and then the bullet train flew me down to tropical Kyoto (over 105F today).

Baseline:
3 rounds – Row 250m, 10x back squats (135#), 10x push ups, 10x pull ups.
Work Capacity:
“Brehm”
10x rope climb (15ft)
20x back squat (225# / 155#)
30x handstand push ups
40x calories on the rower
[14:45]
Strength:
Power Clean – 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.
Stamina:
4 Rounds, not timed:
20x Power Clean (95)
5x Chest to bar pull ups
20x weighted sit-ups
Durability:
10km hill biking in Kyoto