CF West Chester had a great team workout today that looked harmless but became more menacing with time. In the pouring rain that is now par for Philly it was just great to start out with a run…
TEAM WOD
With a partner…
– Row 1000m while the other partner runs 800m
– 50 Thrusters, 115/85 (only 1 person works at a time)
– 30 Muscle-ups (SCALE: 2 pull-ups/2 ring dips)
TEAM TIME: 19:05 @ 105lb / scaled MU
It was a lot of Thrusters….
Also, thanks to my girls, our home gym got a new name…
“Metabolically devastating” was the description for today’s workout which was the perfect ending to an all-out workday… Getting ready for my 4th quarter travels and looking forward to exploring the CrossFit box in Hong Kong!! And just maybe find that elusive CF team in Beijing….
WOD
4 Rounds:
– 5 Front Squat (155/225#)
– 200m all-out sprint
Rest as needed between rounds. Still brutal…
TIME: 4:45 (splits 1:05, 1:13, 1:13, 1:14 @ 185 lbs)
I was in New York for a Brazilian IPO conference. It was rest day and I needed it.
This morning was finally sunny and bright – a welcome break from Philly’re recent aspiration to be the wettest place on earth… This made today’s workout all the more fun.
WOD
2000m rowing
then
20 manmakers 20#
TIME: 16:30 (2k row time 9:06)
My Daughter after her WOD at home
Today there was another personal benchmark day going back to the beginning of my CF days a short 3 months ago. My first ever WOD was on 6/23/11 and today I repeated the same workout to see how much more fun it would be…
First WOD
5 rounds for time:
– 10 kettlebell swings 40#
– 10 box jumps 24′
TIME: 6:32
That’s 30% faster than my original 8:32 finish.
