RX THE WOD

Rest Day – Building a Home CrossFit Box

Posted on September 5, 2011 by

Labor Day is now Rest Day… I had so much to catch up on around the house before the school year sets in. I finished my basement CF box just in time for the fall. It is amazing how much useful equipment you can fit in a small space if you finally forget about “fitness machines” and get serious about “fitness”…

In the 10 by 10 box I could fit in the following:

– Olympic barbell set with 300lb weights
– Squat rack
– studbar pullup bar
– 40lb weighted vest
– bowflex adjustable dumbbell set
– 20lb medicine/slam ball
– 40lb kettlebell
– ETF gymnastic rings
– 2 speed ropes
– 24/30 in plyo box
– bench

My home CrossFit box

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Labor day WOD and now ready for the pool

Posted on September 4, 2011 by

We had a great Sunday morning WOD to wrap up the weekend. For those of us who endured the 31Heroes and Helen back to back this week it was a good change in pace…

Strength Day

1-1-1-1-1-1-1 of Split Jerk

Had a great progression to 145# but couldn’t reach my target of 1BW at 165# or my goal of 185#… Oh well, it’s the weekend!!!

WOD

As many reps as possible in 7 minutes of:

– 10 shoulder to overhead @ 50% 1RM (75#)
– 20 walking lunges

SCORE: 6 rounds

Damn good round on this one. Next time 1 round a minute!

Now it is time to have a real weekend at the pool before it gets all cold and rainy…

Our pool is ready for Labor Day...

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Michael Jordan on Working Hard…

Posted on September 3, 2011 by

A good reminder to all of us that nothing great comes easy… I sure appreciated it after this week of hard work…

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31 Heroes – Navy Seal WOD

Posted on September 3, 2011 by

Today CrossFit gyms around the world gathered together to honor our heroes killed in action on August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation.

7 of us started the 9am WOD at CF KOP. My great 3-person team was with Dorothy and JB.

WOD “31 Heroes”

As many reps as possible in 31 minutes of:

– 8 Thrusters (155/105#) – team scaled to 85#
– 6 Rope Climbs (15ft) – Rx
– 11 Box Jumps (30/24″) – Rx

While two was doing this one of us were running 400m with 45#/25# sand bags…

TEAM SCORE: 136 reps

As expected, it was a workout to remember. There were (many) moments when I wanted to throw the sandbag into the river…

WOD for 31 Heroes - The Workout to Remember...

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CrossFit and Art

Posted on September 2, 2011 by

My family was finally coming back from an extended layover in Europe due to Hurricane Irene… Before the airport I managed to drop in for a lunchtime WOD. Our coach, Aimee graciously offered the extended version of the Helen WOD seen at the 2010 Crossfit Games – I had to decline and opted for regular Helen.

WOD “Helen”

3 rounds for time of:

– 400m run
– 21 kettlebell swings 55#
– 12 pullups

TIME: 19:26 Rx

After the workout I had a chance to see a friend’s, Katie Murken‘s new art opening called Continua. What an amazing set of colors and textures. (Yes these used to be phone books).