WOD for the dogs

Posted on April 20, 2013 by

A great way to spend the weekend is to contribute to a worthy cause. This time around it was a community team double WOD for the DelCo dog shelter. We had many dogs running around in the box as we were supporting them with food, blankets and donations. The workouts were for teams of 4 and followed by an army of kids.
Team WOD 1
3 rounds, AMRAP in 12 minutes, 1 minute at each station
– power cleans @ 135lbs
– pullups
– shuttle runs 20m
– rest
[605 reps]
Team WOD 2
For time 4 x 400m runs with each team member carrying one of these:
– 20lb med ball
– 30lb slam ball
– 45lb plate
– 70lb farmers bar
[8:30]
photo-1

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Designing a Skill Day

Posted on April 19, 2013 by

Beyond having an improvement list (goats), most of us would rather do a WOD than spend an hour working on a skill or on mobility. Even if the motivation is there, skill training can become less focused than a well defined workout.
This is why I particularly like sites like Coach Carl’s GymnasticsWOD because it provides the right structure, progressions and plenty of expert advice for me to practice.
The daily mobility or practice WODs should be a great complement to the usual MetCon and strength training.

GymnasticsWOD
FLEXIBILITY
– Bridge-ups
– Skin the Cat holds
SKILL
– Handstand Walks
MOBILITY
– Hip floss
– Wall stretch

Olympics Day 4 - Gymnastics - Artistic

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Climb, jump, carry something heavy

Posted on April 18, 2013 by

When CFDV says chipper I get nervous. Like today’s great combination of lots of rope climbs, 100 double unders and plenty of other fun items. Walking 400 meters with a 90# barbell was just an icing on the cake.
Doing double unders reminded me that a fellow Hungarian, Adrienn Banhegyi is the world record holder in jump ropes and triple unders.
So I decided to share her video that we could call jump rope 301.

WOD
– 7 rope climbs
– 100 double unders
– 75 pushups
– 50 pullups
– 400m suitcase carry 90lbs
[27:11]

farmer

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A Spring Day in New York

Posted on April 17, 2013 by

It may not be for everyone, but a sunny, spring day near Central Park for me is impossible to beat. I had my phone and laptop setup away from the city noises and got more done that I could in the office.
The morning energy came from a great WOD in the hotel gym of the Marriott Marquis, which as I noted before, is probably the most functional hotel gym in Manhattan
(with C2 rowers, kettlebells, jump ropes, med balls and pullup bars).
WOD
For time:
– 500m row
– 40 GHD situps
– 30 wall balls 20#
– 20 butterfly pullups
– 10 kettlebell swings 50#
[9:13]
photo

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Double WOD and Sweet Caroline for Boston

Posted on April 16, 2013 by

In the great CrossFit tradition many affiliates had special programming to honor the runners in Boston after the tragedy Monday.
My version became a double WOD of a Hero and a Benchmark workout at CFDV.
I was also at the Yankee Stadium in the evening where the Yankees honored Boston by playing “Sweet Caroline” which is the usual song at Fenway Park in Boston. Very nice touch from such strong rivals in baseball.
Double WOD
Newtown Crippler
– 30 back squats at bodyweight
– 1 mile (hill) run
[12:25]

then

DT
5 rounds of
– 12 deadlifts 155lbs
– 9 hang cleans
– 6 push jerks

20130417-095538.jpg

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