Celebrating the Open with a Deck of Cards

Posted on March 6, 2013 by

The CrossFit Open is ON! More importantly at least a dozen more friends are joining the fun the last year. Of course, for a second year in a row the Games had to start with burpees, except this time noone makes fun of them…
After a long day in New York, got home and celebrated the event with the deck of cards WOD and considered it a good based for the weekend ahead…
Deck of Cards WOD
hearts=pullups, spades=situps, diamonds=pushups, clubs=squats, joker=burpees
card values are numbers then J,Q,K=11, A=13
Shuffle deck, pull the cards one by one and complete the prescribed reps.
Totals were 100 pullups, 100 situps, 100 squats and 100 pushups and 20 burpees
[16:03]

from svgfit.com

from svgfit.com

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New York Minutes

Posted on March 5, 2013 by

It is rare to find hotels with the proper gear to construct almost any WOD. The New York Marriott Marquis is one if those gems. C2 Rowers, pull-up bars, kettlebells, jump ropes, med balls, gymnastics mats, they have them. One more reason to love New York..
WOD “Crew Pyramid”
– 1000m row
– 10 strict pull-ups
– 20 push-ups
– 30 sit-ups
– 20 medball squats 20#
– 10 Kettlebell swings 53#
– 1000m row
[13:45]

20130305-214249.jpg

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CrossFit as High School Sport

Posted on March 4, 2013 by

My daughter is considering CrossFit as her preferred high school sport instead of soccer, lacrosse or traditional team sports. For one, she believes it is better for fitness, second – more surprisingly, the community being built could be as strong or stronger than team sports. Unfortunately, most high schools are not ready for teenagers choosing non-traditional sports like CF. Part of the problem is that for CF boxes youth athletes are an afterthought with 1-2 WODs a week, when it would require 5-6 weekly training sessions to craft young Crossfit athletes. Most boxes do not allow youth in the adult program either. She’s not giving up, yet. She is determined to find the coach and box to take on this challenge.
She plans to be the first CF-approved athlete for her high school by next fall…
WOD “Sevens”
7 Minute clock for 7 rounds of:
— 7 deadlifts 135#
— 7 pushups
— 7 GHD situps
in the remaining time max burpees
[8 burpees]
CF high school

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Your Warmup is my Workout

Posted on March 3, 2013 by

One of the original CrossFit T-shirts declared the famous “Your workout is my warmup” sign. It made me think, what if the opposite were true. Can a CrossFit warmup be our workout? With a slight modification of my favorite warmup from CrossFit Kona, it can be…
Warm-Up is the WOD
3 rounds
– 10 strict pullups
– 10 pushups
– 10 situps
– 10 back extensions
– 10 overhead squats 45lbs
– 10 cleans 45lbs
– 10 snatches 45lbs
– 2 muscle ups
– 2 handstand pushups
mwuiywo

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A Tropical Re-entry to Earth

Posted on March 2, 2013 by

There is no easy way to adjust from the tropics of Hawaii to the gray winter day of the East Coast in a few hours. Especially if the process is spiked by the symptoms of our kids’ immune system fighting off an airplane full of adult germs.
After the overnight 12-hour journey, the first question my daughter asked me as we landed made me proud: “Dad, what is the WOD today?”. My work here is done…
DSC00978

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