RX THE WOD

CrossFit Life Lesson 1 – Do the Work As Prescribed

Posted on September 18, 2011 by

On this rest day I thought about how much more productive Crossfit has made me in many unexpected ways.
One thing that is transforming my life is simply this:

DO THE WOD (WORK OF THE DAY) NO MATTER WHAT

I don’t always feel like doing what I have to but setting a daily commitment to a list of results is magic. Now it’s clear WHAT to do, the question is whether I will step up and DO it or not. Tomorrow is not an option since by then there will be a another new WOD. Always. CrossFit has no “mañana” or procrastination and honestly neither does life. The hardest part is always getting started. Once we start it is hard to stop if it is clear what we’re after. Like in a WOD, it does matter how quickly we produce results so do it in minutes and not hours. Also, people know if we cheat or slack off and the final results are always on the board visible to everyone. So it makes sense to give a 100%.

I set up my todo list (Toodledo) to show my daily WORK WOD. Something that gets done no matter what. As Prescribed.

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Fight Gone Bad for Good

Posted on September 17, 2011 by

Today thousands of CrossFitters raised over $2.1 Million to support families of wounded special operations soldiers. We all contributed by raising money and completing the Fight Gone Bad workout. I was back at my home box for this day of fun… I was tired and jetlagged coming back from California so today came way below my PR but it was a great WOD and a great cause. I’m looking forward to FGB 7…

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Early Rise and Stacks

Posted on September 16, 2011 by

I got up early to make the 6am WOD at Crossfit Palo Alto which was only impressive until I realized there was also a 5am class. And more people were there than at 6. With a lot more energy…
Everyone at CFPA keeps a personal WOD journal and follow a rigorous warm-up regimen. Very disciplined setup Tim created here.

Skill
Weighted pullups 5-5-5-3-3
20-25-25-30-35lb

WOD
For time:
50-40-30-20-10 double unders
30-25-20-15-10 kettlebell swings 24/16kg

TIME: 11:20 with 3x single unders

Every visit to the Bay Area for me has to include breakfast at ‘Stacks’ before heading to the midmorning flight back to Philly. That was full scale post-workout Paleo…

Then I was driving 10 mph on 101 heading to the airport and quickly remembered why I moved East after living here for a decade.

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Deadlifting Through Palo Alto

Posted on September 15, 2011 by

I arrived to San Francisco at 2am after a lot of delays. This didn’t bode well for a CF WOD before the workday. Fortunately the welcoming coaches and athletes at Crossfit Palo Alto made the transition super easy. CFPA is in a great spot in Palo Alto near California Ave where I used to hang out a lot when I lived in CA. CFPA also has a great 10-minute warmup routine that feels like a workout in itself. The locals seemed to know it by heart.

Skill

5-5-3-3-3 Deadlifts

135, 225, 245, 265, 285 lbs

WOD

10,9,8,7,6,5,4,3,2,1 of

– pullups
– pushups
– situps
– air squats

TIME: 10:12 Philly Represent !

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Shoulder Busting on the way to California

Posted on September 14, 2011 by

Today I put to work my newly constructed home gym complete with dropping (ghost lifting) the weights at the end of the WOD. When I can’t get to my gym I remember that CrossFit in the old days was all in garage and basement gyms…

STRENGTH TRAINING

Push Press 5-5-3-2-1-1-1

95/115/125/145/145/150F
I so wanted that 150lb today… Oh, Well.

CASH OUT WOD

As many reps as possible in 3 minutes of 45lb push presses

111 reps!!!

Everything was burning after 50. All I could tell myself was “Hip Extension, Heels on the Ground, Arms Locked Out”… Catchy…

Now I’m sitting on United SFO bound being #27 for takeoff… And I’m timing how long it takes for this pilot. 3-2-1-GO!