RX THE WOD

Mediterranean Breeze

Posted on June 10, 2013 by

When flying, sometimes tailwind is not a good thing. Like today heading over to Barcelona our 8-hour flight time was cut by 90 minutes due to tailwind and with dinner and breakfast service we could barely squeeze in 3 hours of sleep.
That sealed today’s WOD: Rest.

We did have a nice stroll in the harbor trying to find a restaurant (any restaurant) that had some patrons before 9pm. No such luck. Even with jet lag, I will be turning in earlier than the locals. Hoping to check out CF BCN one of the mornings.

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The 77×77 WOD

Posted on June 9, 2013 by

It was 77F this morning and 77% humidity. Guess what that made me think of?
I got this quick, mean workout in before our flight to Spain.
Speaking of Spain, Barcelona guides recommended us getting bicycles for the whole family to explore the sights and get around. This will be a quite active vacation after all.

WOD 77 x 77
For time
77 hang cleans – 77lbs
77 push presses – 77lbs
77 front squats – 77lbs
77 bench presses – 77lbs
[17:45]

77wod

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Barcelona Preview WOD

Posted on June 8, 2013 by

Before going to a new box, I like to check out their posted workouts to have a feel for their programming style.
CrossFit Barcelona’s last posted WOD made me sweat well in advance of our visit.
I consider this a great omen. Tough boxes almost always have the most fun people.

MetCon Preview Barcelona
4 rounds
10 pistols
10 double unders
10 sit ups
10 parallette push ups
run 200m
3 rounds
10 burpees
10 pull ups
10 squat jump
run 400m
2 rounds
10 ring dips
10 over the box jumps 24″
run 800m
1 round
10 wall climbs
[33:18]

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The Day Cindy Went Rowing

Posted on June 7, 2013 by

I came back to my home box for a few days in-between trips and just in time for my favorite kind of WOD: tricked-out benchmarks. Somehow changing some aspects of the benchmark workouts makes them uniquely interesting, challenging and scary at the same time. CFDV did that today with Cindy to bring down the usual 20-25 rounds for most people to 3-4. Every round became 3 x Cindy and a quick row.

MetCon
AMRAP in 20 minutes:
– 400m row
– 15 pullups
– 30 pushups
– 45 squats
[4 rounds]

Cashout
2 rounds of left, right and regular max hold planks

(cc) Wikimedia Commons

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Have Others Program For You

Posted on June 6, 2013 by

Today is rest day flying home from Brazil and a perfect time for reflection on programming. I tried all varieties of combining personal programming with WODs created by my coaches. The drop-ins also had me learn the same important lesson: no matter how hard we try, our own programming will always be biased towards things we like and against things we don’t.
I would have never programmed the all-snatch day for myself like they did at CF SP.
Or heavy endurance / lifting day combos some boxes in Europe like dishing out.

All in all the lesson is that to keep this game constantly varied the core WOD ought to be designed by someone else. Afterwards we can always add our own cashout of something we really love, or more likely at this stage: something we really fear.
And that’s one more thing that makes this sport so magical.