RX THE WOD

Every country and region has one or two favorite sports. I do not mean spectator sports but things people actually do in their pastimes. America’s sport may be baseball, but jogging seems more dominant than friends and family pitching on a field.
China’s may be Tai Chi as I keep stumbling into groups of men and women at the break of dawn engaged in their graceful flow. Find a flat surface in South America and they will be playing soccer. Every square in the cities you’d see people playing basketball in the States, bocce or boules or petanque in Italy, Spain and France.
You’d see cyclists everywhere in Holland and Eastern Europe. Like in Hungary.
On my morning runs I see probably 10 cyclists to every runner on their morning trip.
So when it comes to constantly varied sports – I’d better learn a couple of new ones.

Baseline: 
6,500m city run
Strength: 
Front squat – 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps
Stamina: 
OFF
Work Capacity: 
5 rounds for time…
– 5 x double unders
– 5 x chest to bar pull ups
– 3 x Power snatch – 95#
– 3 x handstand push ups
[10:10}
Durability: 
30 min city bike ride

We found a perfect gym for our daily routine in Southern Hungary. They have everything from rowers, barbells, pull-up bars and plenty of running space around.
We also discovered the largest tree and hedge labyrinth in Europe – or another 3K walk to add to the WOD.

Baseline:
Run 3,000 meters
then 3 rounds – 10x air squats, 20x push ups, 30x mountain climbers.
Strength: 
Deadlift – 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps
Stamina: 
5 rounds, not timed: 10x deadlift @ 185#
20x barbell jump squats (45#)
max time handstand hold
Work Capacity: 
Complete 21-15-9 reps of:
– Burpee toes to bar, Barbell thruster (95#/65#), Run 400m between each couplet
Durability: 
3,200m recovery run.
3 rounds
– 20x slashers,
– 10x back extensions

Southern Hungary decided to take on Bahrain at least in summer heat. The Formula One race ended here yesterday and they had the highest temperature on record for their competition outside the Gulf States.  So it is appropriate that my daughter and I went for an indoors/outdoors WOD combo. At least it was dry heat. Or so I’ve heard.

Baseline:
Run 400m, 20 front squat, 20x push press
Run 400m, 10x tuck jumps, 10x jumping squats.
Work Capacity:
Complete 3 rounds for time of:
– Run 500m, 12x deadlift @185lbs , 21x air squats
[15:07]
Strength:
strict press – 80% x 3 reps, 85% x 3 reps, 90% x 3+ reps.
Stamina:
– 30x strict presses @ 125#, 100x TRX push ups, 800m farmer’s carry 45lbs
Durability:
100x 4-count flutter kicks, 100x leg levers.

I can’t remember how long I’ve had TripIt as my travel itinerary tracker, but a note from them just reminded me that I’ve traveled 670,000 miles, visited 119 cities in 22 countries. I wish it could keep track of the great people I got to meet and the fun I had. That would be a really cool app.
Along these lines I’m off to Budapest tomorrow starting a week of long overdue vacation and hopefully catching the CrossFit Games on TV there. There will be no boxes nearby on this trip so my daughter and I will do our own programming as we both get ready for the Spartan Phillies Stadium race in September.
Last night was a lot of work and little sleep, so that made me think of programming a WOD when you’re too tired to walk. I made a deck of cards of my favorite movements (bodyweight, front squats and row and some others) and turned them into a motivational workout. No matter how tired we are, we can always do pullups or situps, right?
Not burpees though, just to be clear.

Baseline: [RXTW]
SealFit Mental Practice and Warrior Yoga
Row 500m, 20x pushups, row 500m, 20 pull-ups
Work Capacity: [RXTW]
10-8-6-4-2
– x 1 air squats, x 2 Pushups, x 3 Situps
[4:01]
Strength: [SFIT]
Front squat – 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.
[1RM 225]
Stamina: [SFIT]
4 rounds, not timed:
– 10x front squats @ 95#, 15x box jumps (24in), 200m farmer’s carry 95lbs
Durability: [RXTW]
100 leg levers, 100 superman’s, 100 flutter kicks