RX THE WOD

Skill Day and upgrading the home gym

Posted on September 1, 2011 by

Today I was in Philly and for some reason Market Street was completely cordoned off. I was stuck for 30 minutes with nowhere to go so I had plenty of time to appreciate just how cool our city’s skyline is… (see below)

SKILL DAY

Today was barbell day and I had a lot of things to catch up on (and some to have a new PR in…)

3-3-1-1-1 each

– Power Clean 155#
– Squat Clean 135# ( not sure why it’s harder than the power clean for me)
– Front Squat 205#
– Back Squat 205# (not my best)
– Deadlift 345#
– 10 muscle up progressions

Tonight I finished putting together my home gym except for the Stud Bar (pullup bar). The magic of the Stud Bar is that it’s supposed to fit on the studs on the ceiling. As luck would have it we have non-standard stud layout so the bar stays unattached for now…

Philly skyline from Market Street

Those barbells are ready to rock...

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Rest Day with Bumper Plates

Posted on August 31, 2011 by

After the last two days of WODs I needed today off… Then again my home gym barbells finally arrived from Again Faster and it was time to unwrap the magic… After I convinced the truck driver to help me bring down the 280 lbs worth of gear the rest of the setup went smoothly.

Now there is one less excuse left for a runner to transform into a lifter…

Gym on a pallet...

I find this beautiful. Is that so bad?

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An Ode to the Tire Pull

Posted on August 30, 2011 by

I actually had a super productive day at work bringing to closure several projects. I just can’t remember any of it because all I remember is pulling a massive truck tire with 90lbs of weight loaded on it. I don’t think anyone forgets that they just did a tire pull. Or this WOD for that matter. Especially when the warm up already included 5 rounds of sprint team races.

TEAM WOD

12 Minute AMRAP

Tire Sled Drag 50 feet (45#/90#)
Wall Balls (14#/20#)
Burpee
Rest

rest 2 minutes – alternate

12 Minute AMRAP
Prowler Push (90# high push for ladies, low push for gents) 100 ft
Push Press (25#/45#)
Burpee
Rest

Team of 4 score: 448

I know people get a lot better at this over time. I just don’t think it ever gets easy.

Setting up for the tire pull

Prowler time!!!

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Crossfit at Sri Ram Ashram Orphanage

Posted on August 30, 2011 by

When I was in India the local Crossfit affiliate talked about an ashram where orphans are taught Crossfit as a way to improve strength, confidence and general outlook on life. I finally found their website and donated to this great program.

Sri Ram Ashram Crossfit

Posted in Misc, Travel | Comments Off

WOD – Mary

Posted on August 29, 2011 by

Now that the hurricane scare gave way to the sun – I’m back to the normal work / wod schedule. Still have to get those leaves out of the pool, though…

WOD “Mary”

AMRAP in 20 minutes of:

– 5 handstand pushups
– 10 pistols
– 15 pullups

SCORE: 6

Scaled with two abmats on the handstand pushups and used a mat for proper form on the pistols. For what it’s worth pullups were RX… It is one more rep than my last “Mary” a month ago in Paris… Progress!!!

My first day in the office after almost 6 weeks on the road. I’m glad I picked a sunny day for this…