I found out that airplane seats were actually designed this way and tens of millions of dollars have been spent on making sure they fit our back and body type. If they do not then the problem is obviously with us. Or so I have been told.
I spent 10 hours of this Rest Day in such an ergonomic state flying from Barcelona to Philly and will have to spend some serious mobility to undo the great impact of airplane engineering on my body. Nothing MWOD cannot fix.
Today turned out to be a very busy day with a client breakfast, an all-day investor conference and the mad rush to Heathrow to catch a flight.
Typically these days are perfect for a ‘no-time-for-training’ excuse. But I found an even better motto: you always have 10 minutes for a WOD.
So I did. And no gym was harmed in the process. Only quads.
MetCon
10 min APRAP of
– 10 burpees
– 10 pushup
– 10 mt climbers
– 10 situps
– 10 prisoner squats
– 10 jumping squats
– 10 split squats
– 10 star jumps
[375 reps]
After a couple of days surviving on beach calisthenics it was time for a real WOD.
When I started CrossFit, London had maybe two boxes. Now they have a dozen. Despite that I had no issue dropping in 2 years ago, whereas today most CF gyms are sold out in the morning hours.
So I had to go back to my pre-CF favorite: Soho Gyms that allow 1-day memberships and have rowers, pullup bars, lots of stairs and plenty of iron.
As far as programming? When in doubt, I can always go to the toughest of them all, Mark Divine at SealFit. Today’s WOD sure made up for the calm days on the beach.
WOD SealFit 2013.06.17
Baseline:
3 rounds
– Barbell complex with burpee chaser [75, 95, 115]
Work Capacity:
For time:
– Run/row 1 mile
– 30x power clean – 135#
– Run/row 1 mile
[17:34]
Strength:
Push press
– 60% x 5 reps,
– 65% x 5 reps,
– 70% x 5+ reps.
[95,105,115]
Stamina:
Chipper, not timed:
– 25x push press – 135#
– 50x Renegade row – 35#
– 800m kettlebell carry in front rack
Durability:
– 8x 200m sprints (:60 interval)
Then
3 Rounds:
– 20x WTD sit ups – 45#
– 15x poor man’s reverse hypers
The Pyrenees mountains separate French Catalonia from Spain. Driving across them is like a short trip through history with many castles and fortresses perched on top of steep cliffs. The mountains also isolate the quieter French seaside villages from the all-day-all-night energy of Barcelona and Costa Brava.
I drove back from our long weekend in France to Barcelona to catch a flight to London.
My Jawbone Up! confirmed age-old health observations: the locals here walk a lot… While in Spain and France, I walked on average 15,000-20,000 steps a day vs my normal 3,000 in the US (not counting the WODs).
Today we gave TRX WODs another shot with a quick beach workout with a strong enough tree to hold the straps. Pullups got replaced with TRX rows which are surprisingly much harder than ring rows especially on sandy ground. Same with TRX pushups with the bands low to the ground. All in all these last two days convinced me to take these suspension bands more seriously.
MetCon
for time:
50 TRX rows
50 TRX pushups
50 TRX squats
50 situps
[9:22]
