I did not see this coming. Being prepared for the unexpected should warn you that one day your gym will double the workout. Like today in West Chester. Technically it was a triple WOD but we didn’t score the first set so it didn’t count. I guess…
WOD “WARMUP”
3 rounds of
– 5 deadlifts 135 lbs
– 5 pushups
WOD ONE
As many rounds as possible in 8 minutes:
– Deadlifts 315lbs
– 15 ring pushups
SCORE: 3 full rounds + 6 lifts (305 lbs)
WOD TWO
For time:
– 30 power cleans
TIME: 5:47 @ 135 lbs
One of the unique experiences in CrossFit is how it brings together people from all walks of life and all athletic abilities. In my travels I worked out with CEOs, tycoons, elite soldiers, triathletes, tennis players and titled bodybuilders. Not that anyone noticed.
Somehow everyone who enters a CrossFit gym checks their ego at the door. Not because they are above feeling proud, but simply because there is no other choice. CF will crush any weakness even in the strongest specialized athlete. CrossFit levels the playing field between those who have it all and those who bring it all. After a while the only thing that matters is not who came in the door but what they brought with them.
This more than anything makes this sport so amazing and the community it builds so strong.
Benchmark workouts on Sunday mornings ensure that we don’t party late on Saturdays… A couple of warning signs should pop up if most posted times are about 30 minutes and your moderately comfortable exercises get repeated over 150 times… The extra fun piece was that during the run we kept bumping into the cars, crowd and boats of the local regatta near CF KOP…
Benchmark WOD “Ursula”
5 rounds for time:
– 400m run
– 30 box jumps
– 30 kettlebell swings
TIME: 35:47 @ 24″/35#
I think we reinvented the 6-day workweek in America. At least most saturdays feel like work. We got up at 5:45am for my older daughter’s soccer tournament. Then the younger one started her game at 9am. Crossfit was at 10am then off the first daughter’s second game at 11:45 while my little one headed off to Karate at 11… And that’s what we call Saturday Morning… The CF session was ton of fun though.
Warm-up
– 800m run
– 50lb sandbag sprints
– various crawls…
Strength
10-9-8-7-6-5-4-3-2-1 of shoulder presses
peak at 105lb
Cash-out
500 situps for a team of 3
TIME: 11:47
Field at the Soccer Tournament
Another morning in New York before I’m heading home. While still thinking about the outstanding dinner at Per Se last night (gotta be one of New York’s best and paleo compliant…), early dawn finds me facing a modified benchmark test. After yesterday’s 250 squats this now seems menacing…
Warm-up
– 800m run
– 36″ box jumps
WOD “Cindy’s with a Jerk”
10 rounds for time:
– 1 clean and jerk 95lb
– 5 pullups
– 10 pushups
– 15 squats
TIME: 13:47
Probably one of the few days left for a WOD at the pool
