6-hour Ski WOD

Posted on March 26, 2013 by

I’m beginning to realize that quad fatigue may set in after days of skiing on steeps and chutes. Therefore squats are especially unwelcome in the end-of-day WODs.
Yet they are always there, at least at CF Sandy…
A great sunny day is almost essential to a fun day on rocky descents. In flat lights it is impossible to see the contours of the snow as a couple of close encounters with the cliff walls would attest…
Endurance
– a dozen or so chutes around Snowbird Cirque…
Strength
– front squats [225]
MetCon
AMRAP 10 minutes
– 5 power snatches 95lbs
– 10 knees to elbows
– 200m sprint
[4 Rx]
P1030256

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Apres-Ski: Skip the Beer, Do a WOD

Posted on March 25, 2013 by

This ski trip was a gift to my daughter to scram as many chutes in a week as possible… In that spirit we headed to Alta early morning to cover the great ring of chutes in the resort.
There were some hairy parts and my favorite was half a dozen of us facing the cliffs above the deep with the Kesha song “Noone’s getting out alive” screaming in my headphones…
As a recovery run after 4 hours of Alta was the Cirque Traverse in Snowbird. If you’ve never tried them – you are missing some serious adrenaline and quad work…
Once we could not move our legs any more we opted for Apres-ski… For us this was at CrossFit Sandy with handstand walks and the benchmark WOD “Jackie”… Plenty of squatting in that one, of course, but we were already committed.
Apres-Ski WOD @ CF Sandy “Jackie”
For time:
– 1000m row
– 50 thrusters 45lbs/35lbs
– 30 pullups
[10:23]
snbrd

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On the Verge of the Unknown

Posted on March 24, 2013 by

We very well know the feeling from a WOD: we haven’t done this movement at this load or volume. Or not ever.
The coach reminds us of the technique, checks our form and then it’s now or never, into the unknown. When it’s done, another one is chalked up to the arsenal of new skills.

Something similar happens when skiing a new traverse, chute or steep. You know the technique but the snow may be different. Or that rock on the left… Then it’s 3-2-1-GO and the anxiety turns into exhilaration. That’s what skiing is like most days in Utah…

20130324-215919.jpg

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Snow Bound

Posted on March 23, 2013 by

We arrived in the great white west at Snowbird in the midst of a snowstorm.
Powder days are the ultimate alpine squat training and we will be all over it…
While skiing may not be as balanced a WOD as the chipper at the 2012 Games, it will certainly be considered “functional training”.
Then on Monday the Skiing/WODing combo starts in earnest. Or so we think right now…
chute

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Programming Skiing

Posted on March 22, 2013 by

It is that time of the year again when variety needs to increase and skiing, snowshoeing, hiking and other deep snow activities be added to the WODs.
We are off the Snowbird, my favorite mountain. The day will be spent on the slopes and the evenings as drop-in guests at CrossFit Sandy.
Hopefully this vacation allows me to heal my back muscles which sabotaged my 13.2 and 13.3 so far… I will call next week active recovery…
snbrd

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