Early start in the gym before a busy day in the city.
Warm-up
– 5 handstand push-ups
– 100 air squats
WOD
50-40-30-20-10 for time of:
– dumbbell swings (50lbs)
– situps
TIME: 14:53
I’m super psyched about the event we’re hosting tonight at the Hong Kong Jockey Club in Beijing…
In the imperial garden, Beijing
Tiananmen Square, Beijing
Hong Kong Jockey Club Beijing Clubhouse
Jet leg almost always messes up well laid out plans. In this case it is 2 great late night coffees that kept me up all night. But the tapioca iced coffee is amazing in Beijing. On the bright side the JW Marriott’s gym held up well for my scheduled WOD programming so far…
Warm-up
– 5 handstand pushups (doing it next to the floor to ceiling window is tricky)
– 70 double unders (mostly 2s and 3s and finally one 4 in a row…)
WOD
10 rounds for time of:
– 5 dumbbell deadlifts (44#)
– 10 air squats
TIME: 10:03
For fun I did overhead squats in the first two rounds then stuck to air squats. My achilles tendon is killing me after the double unders. I’ve gotta find a way to heal it… I know, I know, Rest, Elevation, Compression and Ice. But how do you put these four in a WOD?
Additional Impressions of China
Another of the many chinese markets
The locals love their umbrellas...
Today was definitely a page off the bucket list. I went to the Mutianyu section of the Great Wall in China that has fewer tourists and incredible views. The landscape around us was simply breathtaking. I climbed about 3K section of the wall with the steepest stairs I ever remember. I certainly counted that as the best warm-up ever! In the evening back at the hotel I was so energized I doubled my plan for the WOD.
Warm-up
Climb 3km of the Great Wall
Strength
5-5-5-5 of Push Presses
75-120-120-120#
WOD
3 rounds for time of
– 7 ring dips
– 14 DB push presses 35#
– 21 situps
TIME: 4:39
Cash-Out
100 Overhead Squats (20# bar). Ouch. I needed that.
CFKOP represents on the Great Wall...
Street vendors at the Great Wall
Today I embarked on the all day journey from Mumbai to Beijing. Hard to believe but there is no non-stop flight between these 2 of the largest cities in the world (each over 20 million people)… The time zone change and the two flights with marginal sleep talked me out of even attempting a skill session.
Despite its reputation for smog and dreary skiers Beijing today was beautiful, sunny and not a cloud in the skies. Perfect. Since I got in late I went for a little walk around the hotel before rapidly catching up on my sleep deficit…
It took me 10 minutes to cross this highway...
A shoe market in Beijing
Cool delivery bikes at KFC Beijing
Sunset on the street in front of my hotel
Music was booming out of this store
My last day in Mumbai turned most memorable for many reasons. The morning start was a 7am WOD at CF OM with none other than the Filthy Fifty. I was in-between states of losing count and losing consciousness… While slugging through the workout I developed a set of new rules for doing WODs in India:
– don’t try the fancy fish you never heard about the night before
– when they say 70% humidity they don’t mean it. It is 110%
– if it does not look familiar don’t eat it
– especially for breakfast
– especially half an hour before your WOD
There you have it. Good news I stayed off CFOM’s Pukie wall for now…
WOD
FILTHY FIFTY
50 Overhead squats – 44#
50 Ring pushups
50 Knees to elbows
50 Jumping pullups
50 Box Jumps 24″
50 Push Press 44#
50 Kettlebell Swings 35#
50 Dumbbell cleans 22#
50 Jumping lunges
50 Burpees
TIME: 46:10
Very slow today… I’ll do faster next time… 🙂
Cash Out
a 4-hour stroll in Mumbai…
This is where all of Mumbai's laundry gets washed...
Marine Drive
That Famous Taj Mahal Hotel
A vegetable market
