RX THE WOD

(met)Con Artist in Hong Kong

Posted on October 24, 2011 by

I arrived at 6pm to Hong Kong after losing a day in the process… I picked a great hotel next to the CF gym near the bay. Before crashing I made sure I had my daily routine done which both amused and annoyed the hotel gym staff. I asked for a broomstick for my Burgener snatch warmups (and settled for a long towel)…

SKILL PRACTICE
– Burgener warmup 2×10
– 50 overhead squats
– 5 handstand pushups
– 10 kipping chest to bar
– 10 dumbbell snatches 30#
– 10 dumbbell swings 50#

METCON
– 100 double unders (2-3 at a time) TIME: 8:11

Posted in Travel, WOD | Comments Off

Travel Day

Posted on October 23, 2011 by

Today I’m spending the day in the good care of United Airlines on a 16-hour flight to Hong Kong…

Posted in Misc | Comments Off

Packed for CrossFit in China

Posted on October 22, 2011 by

I’m heading off to China tomorrow. For 1.3 Billion people there is only one CrossFit gym in China in Hong Kong… I think we can do better than that as a sport… At any rate I will make sure to report my weightlifting and gymnastics adventures from the Great East.

I packed all my CF essentials for the trip:

Posted in Gear, Top Posts, Travel | Comments Off

March of CrossFit Farmers

Posted on October 21, 2011 by

We had a great end-of-week workout waiting for us today. I think team WODs are the best part of CrossFit! They tend to be pretty tough too.

TEAM WOD

In 3 or 4 person teams, one person on each station.
As Many Reps (Stone/Calorie) As Possible in 20 Minutes:
– 200M Farmers Carry
– Calorie Row
– Atlas Stone over racked bar

The Atlas Stone and the farmers carry both turned out to be quite beasty…

TEAM SCORE: 339 (98 atlas stone lifts, 241 calories rowed)
– 90lb Atlas Stone, 2 x 55lb kettlebells

Posted in WOD | Comments Off

RockTape Rocks

Posted on October 20, 2011 by

I’ve had achilles issues ever since I started CrossFit and it prevented me from doing double unders for months. Yet today I was able to complete a total of 175 double unders in a WOD. The truly magical transformation lies in a piece of nylon called RockTape. It’s a stretchable tape that can be applied to various painful areas, muscles and joints and in this case heels. I have no idea why or how it works but since my kinesiologist set me up with a 5-day regimen my heels are doing fantastic. I could only find them on the web. Awesome.