RX THE WOD

I was going to run the Broad Street Run today. I was even 3 minutes from the parking lot 90 minutes before the race. Then the lack of coordination between the Phillies stadium, the police the the BroadStreetRun organizers ensured that hundreds of runners never made it to the starting line. The police shut down the freeway exit to the parking lot and many athletes along with me watched their hard-earned entry to this sold-out event evaporate.
No matter. After 2.5 hours the roads reopened and while that was too late for the race, it was in time to make it to the Open Gym at CFDV for a consolation workout.
That became “Running Elizabeth”. I wasn’t going to miss my tribute to Boston since I already had the red socks on…
Running Elizabeth for Boston
For time:
– 21 squat cleans 135lbs
– 21 ring dips
– 1 mile hill run
– 15 squat cleans 135lbs
– 15 ring dips
– 1 mile hill run
– 9 squat cleans 135lbs
– 9 ring dips
– 1 mile hill run
plus
– 30 butterfly pullups
– 30 pushups
– 30 situps
[49:15]

Saturdays can sometimes fly by and before I noticed the morning WOD times were gone. I had to settle for picking today’s workout from my original box, CF KOP and try to catch up. Kettlebells, more than anything, tend to heal my back muscles..
Kettlebell WOD
20-18-16-14-12-10-8-6-4-2
– kettlebell swings
– R/L kettlebell snatches
[19:10 @ 40lbs]

Sometimes it is not worth dropping in when your home box has great programming. CFDV arguably has one of the toughest WODs around with the added challenge of qualified performance bands. I don’t think I’ve felt any extra slack after a WOD in the last 2-3 months. So even though I had a dozen options for drop-ins in New York City, after checking their planned workouts I decided to come back home for the noon class and do it right.
Warm-Up
– CFDV Warmup
(30 each of Samson stretch, OHS, Situps, Back extensions, pullups, ring dips)
– 1-mile hill run
– 400m indian sprints
MetCon
Death by 10m
– 10, 20, 30m, …. shuttle runs within a minute until you run out of time
[15 rounds]
Cashout
partner push press, push jerk ladder @ 80% 1RM of strict press
1-1, 2-2, 3-3, 4-4, 5-5
[135]

A lot gets done in a New York minute, let alone in a New York Day. When meetings happen here for us, they start in the morning and rarely stop until late at night. Luckily it was a rest day and the hotel room was big enough for the daily mobility and skill work.
As I learned, there is always a wall to do handstand pushups on, no matter how small the room..

Each master has their own reason for overload programming – this week it became our legs. Constantly varied core, quad, glutes and hamstrings to the limit.
To sum it up, 125 wall balls, 175 squats, 1.5 mile run, plenty of power lifts, thrusters and 3000m row. To be fair, there was nightly rests in-between some of these.
Even in a week’s time adaptation happens and rowing pace improves, the thrusters get faster, the heavy cleans easier or maybe our resistance just becomes more futile.
MetCon
For time:
– 1000m row
– 30 deadlifts 185lbs
– 30 hang cleans 135lbs
– 30 thrusters 95lbs
– 800m run
[22:47]