Day 23 of 42 – Home Club WOD

Posted on August 9, 2011 by

I was inspired by my home club’s WOD yesterday and decided to go for it given I had a full gym here in Hungary. Since I wasn’t kicked out after bringing in my own kettlebell and boxjumping on the benches, I was ready for a great day.

Buy-In

– 10 weighted dips (55#)
– 5 weighted pullups (55#)
– 10 headstand pushups (scale)

WOD

– 30 Hang power cleans (115#)
– 60 KB swings (55#)
– 20 Hang power cleans (115#)
– 40 KB swings (55#)
– 10 Hang power cleans (115#)
– 20 KB swings (55#)

RX at 24:45

Really tired at the end. I’m contemplating switching to 3 days on 1 day off CF schedule and use the off day for skills sessions…

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Day 22 of 42 – CMC WOD

Posted on August 8, 2011 by

The CMC being about a month away – I decided to start adding the CMC specific WODs into my routine. It meant longer running than the usual WODs and certainly a great hellish workout.

CrossFit Warmup

Samson stretch
50 Squats
10 Overhead Squats 44#
20 Sit ups
10 Back extension
10 Pull ups
10 Dips

Run

1.5 Mile run with 20 pushups / 20 situps every 5 minutes

CMC WOD

(AMRAP 90 seconds each)

Thrusters 75#
Burpees
Box jumps
KB swings 45#
(rest 30 secs each exercise)

TOTAL REPS: 70 (15,15,20,20)

Run

1.5 Mile run with 20 pushups / 20 situps every 5 minutes

Those 90 seconds feel like an eternity when doing thrusters or burpees…

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Day 21 of 42 – WOD in Szeged

Posted on August 7, 2011 by

Back to my parent’s home town for the week before the journey to Asia. The gym here is great so I decided to work on the lifts and add the mainsite WOD for extra spice…

Crossfit Warm-up

– Samson Stretch
– Squats
– Overhead Squats
– Sit-up
– Back extension
– Pull-up
– Dip

Power Practice

– Squat Hang Clean (20 reps scale to 132#)
– Snatch (20 reps scale to 90#)
– Overhead Squat (20 reps at 66#)

Mainsite WOD

– 10 Handstand pushups (scale)
– 20 Wall ball shots (20#)
– 30 Toes to bar
– 40 Power clean (scale to 110# vs 135#)
– 50 Burpees
– 60 Sumo Deadlift High Pull (scale to 67# vs 75#)

TIME: 31:42

There are just so many things about this workout I’d rather not say… Ouch.

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Day 20 of 42 – Rest Day

Posted on August 6, 2011 by

Since there was no CF gym to try out so I scheduled a long overdue rest day… Practiced soccer with the girls and had a little WOD for them.

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Day 19 of 42 – Crossfit Budapest, Hungary

Posted on August 5, 2011 by

I almost had a rest day today but then I found a great box and a set of competitive power lifting coaches at CrossFit Budapest (HITS GYM). I stopped on the way back from Bratislava (especially since I couldn’t find CF Bratislava yet).

Warm-Up

Great warmup covered probably every muscle and joint

Skill Work

– Dead Lift (235#)

Strength Training

– Bench press (135#)
– Dead-hang pullups

WOD

3 rounds of:

– 400m run
– 10 crawls under a bench
– 20 box jumps (20#)

TIME: was too tired to check the clock…

Probably my longest CF workout (90 minutes) and definitely the most exhausting… Really experienced coaches, one of them was #2 in the national powerlifting competition…

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