Aloha WODs

Posted on February 24, 2013 by

Being on East Coast time, the kids were up very early so three of us jumped on some rental bikes and headed over to the Sports Club of the Mauna Lani Hotel on the Big Island of Hawaii. While the hotel retained the fitness concept of 1983 when it was built, even my girls were creative enough to avoid the treadmills and the machines.
We did make use of one of those rubber covered pullup bars, so it wasn’t a total loss. On balance the beach provided an incredible running path for a 10K as a cashout.
Cash-in: 
– 30 butterfly pullups
Aloha WOD
5 rounds
– 10 pullups
– 10 weighted sit-ups 20lbs
– 10 goblet squats 20lbs
[5:45]
Cash-out
– 30 butterfly pullups
Endurance
– 10K Beach Run
IMG_2906

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All Day Flight to Downtime

Posted on February 23, 2013 by

We’re on a 13-hour trip to Hawaii for a week of downtime. Back to the place where 10+ years ago I worked on my marathon running strides with legendary coach Stu Mittleman.
Of course I haven’t run more than 10 miles in quite a while. Maybe on this trip…
If not, there is always CrossFit Waimea, where the 630am class is waiting for us visitors…
volcano

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Powerlifting Light

Posted on February 22, 2013 by

My powerlifting friends consider my 1 rep max their warmup weight. Those times I ask them about their latest distance runs, max pullups or unbroken double unders.
And in that awkward silence, we’re friends again…
But the fact remains: my 1 rep max IS their warm up weight and I need to work on that…
Cash in
200 double unders
Strength
Overhead Squats 5 x 60%, 5 x 70%, 5 x 80%, 3 x 90%, 1 x 95%
MetCon
AMRAP in 11 minutes of
– 11 box jumps 30in
– 11 overhead squats 75#
every 2 minutes stop and do 11 weighed situps with 50lbs
[133 reps]
plift

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Goat herders and Athletes

Posted on February 21, 2013 by

In CrossFit, as in life, we get ahead powered by our strengths and are held back by our weaknesses. Or goats as CF calls them.

In most walks of life we can avoid doing what we’re not good at, however in this sport, we have no choice but to face them. As we get better, most WODs are filled with movements that we can sure complete if not thrive in. But every now and then our specific Goat comes along and spoils the fun.
The rhythm of the rest days gives us an opportunity to work on the goats and skip the WOD. And still be beaten to the ground.

Today’s Goat Herding
– Free handstands, strict muscle ups, triple unders, squat depth on Oly lifts, butterflies
goater

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Learning Outperformance

Posted on February 20, 2013 by

In my kids’ CF class this weekend I was talking to a Navy guy who’s been involved in the sport for 8 years and recalled the early days of CF. At the time he’d wondered why the Seals, Marines and first responders were so attracted to CrossFit. We had an interesting observation. Many were attracted to this sport not just to get fit, but to train themselves to even higher mental and physical demands than their every day work needed.
When the work then caught up with the pressure and uncertainty of CrossFit, they were be ready. True.
There are certainly days when the easiest item on my schedule is the WOD.
Warm-Up
– 1000m row/run
– 100 double unders
– 10 handstand pushups
– 1 one-arm handstand hold
MetCon
5-10-10-5 of
– backsquat 155lbs
– GHD situps
– ground to overhead (snatch or C&J)
– hand-release pushups
[10:55]
Man on top

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