Family WOD in an Open Gym

Posted on March 31, 2013 by

My box has open gym on Sundays so we turned it into a family gig. As some of the members were still completing their 13.4 open workout, our own WOD became a parallel
7-minute AMRAP to show our support.
While others families may go play golf or watch a movie with their kids – I’m lucky to have a daughter as crazy about CrossFit as I am.
Technique
– handstand walks
Strength
3×3 power clean [185]
Family WOD
7 minute AMRAP
– 5 wall balls 20/8
– 10 box jumps 24/20
– 15 situps
[4 rounds + 6]
photo

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Descending on a Rest Day

Posted on March 30, 2013 by

After a week our prescription of skiing/CF double WOD was wearing us out so it was time to fly home to sunny Philadelphia. As our quads would attest, we probably covered every side of the major mountains.
More importantly I learned 3 key lessons from training with the gracious team at CF Sandy:
1 – stick with a new skill for a week
they made us practice handstands all week – it is a much better way to learn than doing new skills every day
2 – rotate the lifts
in a week we covered all major lifts from C&J through snatch to both squats
3 – make guests feel at home
the gang was awesome to us visitors
P1030176

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Tabata Ski: 30 minutes hike for 30 seconds run

Posted on March 29, 2013 by

In this age it is almost impossible to find roads less traveled as no secret spots go uncovered by the Facebook generation. This is also true for finding that last remaining virgin powder or hidden chute for an undisturbed run.
We did the next best thing and opted to stay off the named ski runs and hike high up on the mountain or far into a ridge. We hiked several trails – one took 30 minutes for one breathtaking 30 second powder run. By the end of the day – our legs were burning.
That, of course, did not bode well for the evening WOD at CF Sandy.
Endurance
– 6 hours of ski hikes, steep and chute runs
Strength
– 4 x 4 back squats (245)
MetCon
10 minute AMRAP
– 5 Deadlifts (185/135)
– 100m sprint
[Rx at 10 rounds + 1 DL]
hikes

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High Altatude

Posted on March 28, 2013 by

While I do both snowboards and skis, I have to admit the skier-only Alta is one of my favorite mountains. Sitting on the other side of Snowbird – we got to ski both sides of Baldy mountain – a very steep freak of nature.
On a sparkling spring day like this – it was easy to clock 60 miles an hour runs even on the bottom of the steep chutes of the Supreme Lift.
(If you haven’t done these – you are missing out).
Evening WOD
Open 13.4 [41]
P1030200

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WOD: 3 Rounds of Ski Cliff Hikes

Posted on March 27, 2013 by

For the longest time I remember, today was the best spring skiing day. 100 inches of snow on the ground, sparkling sunshine and 55F. A perfect day for the hikes to 3 steep chutes my daughter planned for the day. In some parts the path was so narrow that the adrenaline easily numbed my leg pain… We called it active recovery day before tomorrow’s 13.4 workout.
The ski runs, the views and the fun were one for the ages.
hikes

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