RX THE WOD

Day 6 of 42 – WOD in Szeged

Posted on July 23, 2011 by

My achilles heel has been acting up so I needed to scale back the speed rope and jumping exercises. I switched my programming for today and skipped the planned deadlift / double-under combo.

Warm Up

– Crossfit Warmup
– 5×30 sec handstand
– 100 wall squats

Skill Session

5-5-5-5-5 Squat Clean (105#)

WOD

Repeated my home club’s WOD from two days ago…

4 rounds of:

– 10 Floor Press (95#)
– 20 Floor Wipers (95#)

SCORE: 7:27

Now off to 2×6 min daily Bioptron light therapy session to heal my achilles heel… This thing is amazing!

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Day 5 of 42 – WOD in Szeged, Hungary

Posted on July 22, 2011 by

Found a great club near my parent’s home in Hungary with plenty of free weights, barbells and even a Lifefitness pullup station that made my kipping pullup (can I say this?) comfortable…

Warm up

Crossfit warmup

– 5 x 30 sec handstand hold
– 100 wall squats
– 100 skip rope (5×2 double unders)

WOD

CINDY !!!

As many reps as possible in 20 minutes of:

– 5 pullups
– 10 pushups
– 15 air squats

SCORE: 12 rounds

Cash Out

A nice long stretch…

Posted in 42-Day Challenge, Clubs, Main, Travel | Comments Off

Day 4 of 42 – CrossFit London

Posted on July 21, 2011 by

Today was skill day at CrossFit London which was a great change of pace…

Warm-up

A race of 2 rounds of
– backwards run
– inchworms
– side squats
– knee ups

A little “break” with
– 20 double unders
– 20 KB swings 16kg

Skill session

Balance snatch
Overhead Squats

MetCon

Target time 6 minutes of:

– 4 ring dips
– 4 front squats
– 4 pullups
– 4 overhead squats

Phew. I have so much to learn about overhead squats and snatches…

Posted in 42-Day Challenge, Main, Skill Training | Comments Off

Day 3 of 42 – WOD at CrossFit London

Posted on July 20, 2011 by

I had a great start of my UK trip at CrossFit London. The box is fun and I got a great set of pointers on everything from KB swings through deadlifts to front squats.

Warm-up

Glute stretching with bands
20 kettlebell swings
5×3 Deadlifts @ 215#

WOD

3 rounds for time:
– 20 burpees
– 20 front squats 90#
– 15 deadhang pullups

Those pullups and burpees made the squats feel like resting…

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Day 2 of 42 – WOD @ Club Med Paris

Posted on July 19, 2011 by

The staff at Club Med Paris graciously opened up the team aerobics room for my double under practice.

Warm Up

– 100 wall squats with my favorite broomstick

– 100 skip rope with 5×2 and 2×3 double unders

WOD: Mary

As many rounds as possible in 20 minutes:

– 5 headstand pushups (mod: 2 barbell plates)

– 10 pistols
– 15 pull-ups

SCORE: 5 rounds

(Pullups are entertaining in this gym because the Lifefitness machine’s pullup setup is probabably the worst way to do pullups. Especially if you’re kipping and hitting the weights behind you…)

Anyway, Mary was really tough. No cash-out for me today…

Off to London Crossfit tomorrow…