Day 28 of 42 – Rest Day

Posted on August 14, 2011 by

I’m getting in the 3-1 rhythm of the official Crossfit recovery… Still feels weird to take days off…
Getting ready for the extended India / China trip the next two weeks.

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Day 27 of 42 – King of Prussia WOD3

Posted on August 13, 2011 by

Today is a great competition at my home box in King of Prussia. Even though I’m 4000 miles away I decided to do one of the WODs from the event today.

Warm Up
– 5 Hand Stand Pushups
– 10 pullups
– 20 turkish getup 25#
– 20 situps
– 20 dips
– 25 overhead squats

WOD

– 50 deadlifts 135#
– 50 burpees
– 50 situps
– 50 single unders
– 50 air squats
– 50 pullups

TIME: 20:19

Burpees!!! Damn!

Afterwards we stopped by a Hungarian Food Festival. Paleo Rulez here…

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Day 26 of 42 – Hero WOD – Gator

Posted on August 12, 2011 by

Doing the Main Site WOD today. I had to rearrange the local gym to set up the rings but they fortunately had a squat rack that everyone else is only using for bench press…

WOD “Gator”

Eight rounds for time of:
– 185 pound Front squat, 5 reps
– 26 Ring push-ups

I started with 185# but scaled to 135# after the first round…

TIME: 14:11

I can sure feel those squats!!!

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Day 25 of 42 – My First Fran Rx’d

Posted on August 11, 2011 by

Better than I feared (DNF) and worse than I hoped (10:00) …. I completed my full RX Fran it what seemed like an eternity…

Now at least I have a baseline from which to reach my 2011 target of 7:00…

Warm-up

Crossfit Warmup

WOD – Fran

21-15-9 of

– 95# thrusters
– pull-ups

TIME: 14:40

A long way to go to 7:00…

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Day 24 of 42 – Rest / Skill Day

Posted on August 10, 2011 by

I finally took some sage advice and stopped the 11 days on 1 off craziness and adopted the wisdom of the ages… I’m switching to the calendar friendly 3/1 2/1 schedule with skill days on my rest days. No WOD or running sneaking in…

Skills

Overhead and Air Squats (never enough)

Double Under (low intensity)

Handstand   (to replace caffeine)

Trying New Sports

Taking the girls to a forest obstacle course 15 feet high in the trees. Rope climb, wall climb, log walk, crawls, the works.

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