RX THE WOD

Best Way to Know a City is by Dropping In

Posted on May 20, 2013 by

Finally CF Seoul opened up Monday morning and I got to drop in with some super friendly folks. The instructions were all in Korean and it reminded me of my high school Tae Kwon Do classes, except this was more work. The box is part of the local Reebok World Gym but safely separated from the main facilities by two street blocks and set up in a basement.

The warmup routine started with a very steep hill climb on the streets around the box and continued with a cool combination of yoga and crossfit warmup movements.
It was mobility and warmup in one. Great, friendly coach and athletes and a great way to wake up at 6am! Tomorrow I am off to Tokyo and I will sure miss the Fighting Spirit in Seoul.

WOD “Jackie”
– 1000m row
– 50 thrusters 45lbs
– 30 pullups
[10:33]

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Gangnam Style WOD

Posted on May 19, 2013 by

Oh yes I did… I stayed in Gangnam in Seoul because it is fun, vibrant and crazy. Unfortunately the local CrossFit is closed Sundays so I did my best in the hotel gym to remember this area by. Then tomorrow I can hang out with the local athletes in the box.
Seoul is a great city, polite, clean and sophisticated as Tokyo, much less noisy and crowded than other major Asian cities and both the landscape and the architecture is awesome. Had fun touring the city and hanging out with people like the palace guards…

Day Break
50 overhead squats
1 mile Run
30-minute mobility

Getting The WOD on
20M AMRAP broken sets and partial rounds don’t count a must be repeated
– 10 double unders
– 8 bar dips
– 6 hang squat cleans 95#
– 400m run
[5 full rounds, 2 broken DU sets repeated]

seoul1

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Mobility Airlines

Posted on May 18, 2013 by

For all my years of travels until now I’ve always suffered though the rigid, dysfunctional airlines seats coupled with no movement for like 12-15 hours. No, this certainly isn’t Paleo. It used to cause back pain and other issues in the WODs afterwards.

This time I was prepared. I packed all the mobility gear I could think of to be usable on the plane. Apart from the curiosity of airport security the airlines did not mind. I probably had 2-3 hours of shoulder, upper back, lower back, calf and heel cord mobility out of this idea.

Even better, once I landed in Seoul I was ready to roll instead of being stiff and tired.
As an extra cool thing, all hotel guests got a local mobile phone to use to save money on roaming. Customer service in Asia will never be matched elsewhere..
Airplane Mobility
– almost everything in the book except bands..
WOD
– 1 mile run
– 50 overhead squats 45-125
– 50 snatches 45-125

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Look where they day went.. to Korea

Posted on May 17, 2013 by

As I wrote about it many times before, I can never get used to losing a day traveling to Asia. Leaving Friday morning from Philly and landing in Seoul Saturday night…
At least I’m in the good care of Asiana Airlines and some hypnotic music I found during our Lean Life Challenge. That should help with the 15-hour journey.
Fortunately a great local box is standing by to help me with the jet lag.
More on that tomorrow.

seoul

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Music Hero WOD

Posted on May 16, 2013 by

Our box programmed a unique Hero WOD dedicated to a musician, Ronnie James Dio.
What the workout really proved was that you do not need any equipment to have high intensity. This lesson comes in handy for the next 6 weeks as I will be constantly traveling. If I happen to be in a town with no CF box, proper gym or even a big enough hotel room, I can just repeat “Dio” and stop complaining.
WOD “Dio”
For time:
– 1 Broomile (1 mile hill run)
– 100 burpees
– 1 Broomile
[31:20]
Cashout 1
accumulate 60 seconds of L-sit in 3 minutes
Cashout 2
Packing for a long set of trips..

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