RX THE WOD

Thinking Outside the Box

Posted on July 15, 2013 by

Today’s 90F (33C) was enough to deter the planned midday workout but by the evening there were perfect conditions for a tropical WOD. SealFit’s programming ensured that humidity will reach 100% by the time the workout got under way. And somewhere in the midst of the long WOD, the 250 box step ups were quite a turning moment. Try it..

Baseline
2 minutes of jump rope,
30x air squats,
2 minutes of jump rope,
20x box jumps
Work Capacity
Complete 3 rounds for time of:
– Row 1,000m
– 20x commando pull ups
– 30x box jumps
[22:45]
Strength
Work up to a new 1 RM back squat
Stamina
25x Back squat (135#)
250x step ups
800m farmers carry (55#)
Durability
1 mile sprint
3 Rounds
– 15x GHD sit ups
– 30x supermans
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Weekend Rest

Posted on July 14, 2013 by

In the midst of Spartan Races, SealFit training and long workdays – it was time to turn it all off this Sunday. Proper rest. No skills. No endurance. No durability. Just family time.
Best recovery ever. Now I am well rested for whatever WOD comes tomorrow.

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Spartan Burpee Riders

Posted on July 13, 2013 by

Year after year, going to the Spartan Games feels like a long WOD in a CrossFit box the size of a mountain. The Spartan Sprint at Blue Mountain was very familiar after last year and most obstacles were the same even as their sequence was different.
Sandbag carry on a 60 degree slope was still as much grueling fun as ever. Or the 200m barbed wire crawl. My family got to join me this year and that made the event cooler.
So what do we call this workout in CF terms?
WOD Spartan Sprint
– 5 mile steep mountain run
– 300m swim, 90 burpees, 7′ wall climbs, 20ft rope climbs, fire jumps, sandbag carries, tire flips, monkey bars, fishing net climb and others
[1 hour 42 minutes]

photo-1

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Another Year of Spartan

Posted on July 12, 2013 by

Tomorrow I’m finally off to the Spartan race season starting with the toughest Sprint on a Pennsylvania ski resort then 6 more races coming up before Thanksgiving.
There are so many things to pack so I updated my packing list from last year: fist aid kit (things happen), compression clothes (loose clothes rip) and nothing cotton (weighs you down). Hopefully my waterproof iPod from last year has some mileage left in if after those mud pits.
It has been pouring and it will likely be very wet tomorrow, just like last year. This makes everything from rope climbs to uphill runs to wall climbs that much more fun.

Today’s WOD from SealFit was the perfect spartan warmup at a moderate load.
Ready to go!

Baseline:
Row 250m,
30x ring push ups,
Row 250m,
15x KB clean + thruster
Work Capacity:
5 rounds of:
1 minute max effort wallball (20#)
1 minute max effort power snatch (75#)
1 minute max effort row
1 minute rest
Strength:
Bench press
75% x 5 reps,
85% x 3 reps,
95% x 1+ reps.
Stamina:
30x Bench Press
100x elevated push ups
200m bear crawl
200m crab walk
Durability:
3 rounds – 10x strict toes 2 bar,
45/45sec side plank,
10x slasher (16kg)
10x KB romanian deadlift (32kg)

Posted in Competition, Endurance, Travel, WOD | Comments Off

TRX Force for Mobility and Durability

Posted on July 11, 2013 by

We all came to CrossFit through a different journey many years after high school or college sports. In my case it went like this: long distance running, TRX training, P90X, Insanity, Stew Smith Seal training and then CrossFit.
So I still have my TRX bands from the beginning of the journey. While they may no longer provide the intensity and strength load I want, I just realized how effective they were as a mobility and durability tool.
The military edition TRX Force has the greatest collection of movements scaled at 3 levels. Level 3 will be hard no matter who you are. One armed pullups, one armed TRX ring rows, TRX handstand pushups, etc. The one armed pullups taught me humility…
Also on my travels they are quite portable and even though I used to have them with me for months on trips I never graduated beyond the ring pushup warmups and TRX pistols. Until now. Glad I found this old buddy, again.

Recovery Day TRX WOD [TRX Force W12 D1]

Baseline
Forward lunge, hip flexor stretch, wall slides, hip hinge, long torso stretch, half kneeling rollout, cossack stretch, split fly

Durability
40 single arm inverted row
30 abducted lunges
20 lunges
10 TRX burpees
16 single leg pikes
20 power pulls
20 single arm hinges
20 single arm/leg squat rows
20 spiderman pushups
90 sec squat jumps
[35:17]

trxforce