WOD Another 610 Days

Posted on February 19, 2013 by

I probably passed the point of no return already – today my CrossFit journey and this blog is 610 days in the making. Ready for a couple of more rounds of that for sure…
Heading to a week in Hawaii on a business trip. I will be meeting up with some fellow CrossFitters inside and outside the box. Many of them I work with virtually but never get to meet… Until now.
Cash-in
– 100 double unders
– 1000m row
MetCon
3 rounds for time
– 10 power cleans 95#
– 20 situp wall balls
[4:25]
wodanother

Posted in WOD | Comments Off on WOD Another 610 Days

Busy Basement

Posted on February 18, 2013 by

Now that all my kids are into the sport full force and they also have more homework than ever – we’re all doing WODs at night after a long day… Rotating between stations becomes a must. Warm-ups are rowing for one girl, sprinting for the second and double unders for me… At least weights were not for time. It is really hard to move around three barbells in the basement gym.
Warm-up
– 100 double unders+1000m row [1000m sprint and 500m row]
Strength
– Bench press 5 x [50%-60%-70%-80%]
1319528104269_4847579

Posted in WOD | Comments Off on Busy Basement

Open and Closed Communities of CrossFit

Posted on February 17, 2013 by

The exploding numbers of CrossFit boxes provide more than just better commutes for athletes. Each box is developing a unique style, some becoming powerlifting shops, other focus on advanced gymnastics and on building the next wave of Games athletes or triathletes.
Most boxes are quite open to outsiders and thrive on keeping their communities extended to drop-ins. There are even some whose business model depends on “destination travel” and the constant flow of outsiders, like CF NYC and CF Max Effort.
All this makes these boxes more successful and popular in their local communities and economically far ahead of the rest.

There are a few clubs that unfortunately started building closed communities where outsiders are not welcome, memberships are closed and the ‘elite fitness’ is no longer equated to top performance but exclusivity. I’ve run into those everywhere from Washington, DC to Hawaii.
That is too bad. My prediction is that these ‘private clubs’ will increasingly lose out to the popularity of the open boxes, as the latter constantly get inspired and challenged by new and fresh ideas of visitors from all over the world, not just their own coaching staff.

Partner WOD with daughter
8 rounds for time. One partner lifts while the other sprints then switch. 8 times for both.
– sprint 100m at min 6:00 min/mile pace
– power clean (135lbs/55lbs)
[60 lifts total in 11:58]

As a supercool cash-out I got my first 2 strict muscle ups under the belt. A great departure from all that kipping…

Man Jogging on Open Road

Posted in Main | Comments Off on Open and Closed Communities of CrossFit

Amazon Jungle WOD

Posted on February 16, 2013 by

I read a story of men in the Amazon fighting the odds and some voracious adversaries to gather some elusive medication from the top of the tallest trees called the Kapok.
Urban legend or not, definitely worthy of a WOD. To make such a workout real, I had to add contribution to some amazing people I found on Kiva, the great micro-lending organization.
Amazon Jungle WOD
– row up the river – [1000m row]
– run from the predators of the river into the jungle – [800m run]
– fight off the monster spiders – [30 kettlebell swings @ 50lbs]
– climb up and down the spiky Kapok tree – [30 pullups and 1 muscle-up]
– smash the attacking coral snakes – [30 slam balls @ 20lbs]
– wrestle with the Chief of the Tree Protector Tribe – [30 thrusters @ 45lbs]
– run back to the river – [800m run]
– row back to the village hospital – [1000m row]
( + 1 burpee penalty for every 10 seconds over 30 minutes)
– finally, deliver the medicine – [lend on Kiva]
[27:20]
amzn

Posted in WOD | Comments Off on Amazon Jungle WOD

Partner Double Double

Posted on February 15, 2013 by

Now that my daughter’s dedication to the sport approaches (exceeds?) mine, we need more partner WODs because the basement gym has only one rower (but three barbells)…
It is so much fun watching new CrossFitters fired up about it all.
Partner WOD 1
(one person is rowing while the other completes the run then switch)
3 rounds for rowing distance
– 400m run
– max effort row
[2800m]
then
Partner WOD 2
(one person deadlifts while the other completes the pushups then switch)
3 rounds for max deadlift reps
– 20 pushups
– max rep deadlifts [165lbs/65lbs]
[39 reps]
nacfb

Posted in WOD | Comments Off on Partner Double Double