RX THE WOD

Last Day of the Dragon WOD

Posted on February 9, 2013 by

The best part of the week is when I get to do the WOD with my kids. Predictably negotiations ensue on what movements NOT to pick for the rounds (like pullups or cleans) and how much running and jumping should be there (a lot).
The compromise is nonetheless lots of fun and fairly different from what I would have programmed on my own.
We named it for the end of the Chinese Year, as today was the last day of the Dragon…
Warmup
– 8 rounds of Tabata sprints or trampoline jumps
WOD “Last Day of the Dragon”
21-18-15-12-9-6-3 of
– double unders (or single unders)
– situps
– pushups
– wall balls (20lbs / 8 lbs / basketball)
[12:00, 12:21 – my 9-year old won]
Cashout
– Max pullups and kettlebell swings

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Noreaster Parallel WOD

Posted on February 8, 2013 by

The first Nor’Easter has arrived and cover the East Coast with ice, snow and rain. Quite a bit more than we’ve seen all year in ski resorts in Colorado and California. The usual mayhem set in for airline schedules in forms of cancellations and delays. The second time this week I enjoyed the extended and forced hospitality of the Phoenix airport before US Airways sent us on our way in a 120% overbooked flight…

The long flights was good to organize work, skiing videos and the plans for the massive growth we’re planning in our business this year. Combining work and strenuous team building training definitely helped with ideas, productivity and team bonding.

And yes, I also started formulating the strategy for the last 4 weeks before CrossFit Open starts… When I got home my older girl challenged me to a parallel WOD – one for her and one for me. Jetlag quickly gone.

Parallel WOD
3 rounds of
Me [Her]
– 1 muscle up [burpee]
– 2 box jumps [shuttle runs]
– 4 tuck jumps [squats]
– 8 toes to bar [situps]
– 4 plyo pushups [pushups]
– 2 kettlebell swings 50lbs [20lbs]
[3:57]

RXTW20130208

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Wodifying Skiing

Posted on February 7, 2013 by

In a strange way skiing reminds us of the real power of CrossFit: intensity. Many recreational sports are more recreation than sport. Skiing and snowboarding is an example. On one hand we see the athletes pushing the technical and intensity limits in the trail park or racing slope on the other hand we may just be cruising at a very comfortable pace…

To make recreational sports WOD-worthy, there needs to be good parts of high intensity work. Since skiing is mostly sitting on chairlifts and cruising on cat tracks, when it does come to a downhill runs, they should be all out efforts. Most places frown upon high speed runs (ski-patrols are only interested in safety and not your fitness), then we should make the runs as technical as possible. Jumps, powders, moguls and deep carving can all do the trick at higher speeds.

Anyone getting to the lifts without being completely out of breath is really not working that hard. There is plenty of time to rest on the chairlifts… Some in Heavenly ran for 15 minutes… Plenty of time for recovery.

P1020980

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Spring Skiing in February

Posted on February 6, 2013 by

After a marathon session of our offsite meeting we decided to take a couple of hours of break at Kirkwood, where most of us have never been. With toasty 45F degrees and no clouds, it turned out to be an incredible spring skiing day. It did start off with some serious ice-skiing until the mountain warmed up enough in the sun.
Alpine WOD:
– 7500 vertical feet skiing using 7 ski lifts…
– Maximum speed 59 mph
skiday

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Corporate WOD

Posted on February 5, 2013 by

South Tahoe CrossFit treated our company offsite participants to an outstanding team WOD today. Considering many participants were new to the sport, the workout was both fun and quite tough. To boot, we had the high altitude, no-air issue to deal with…

South Tahoe CrossFit Team WOD
Teams of 5 to complete:
– 400m prowler push (225lbs)
– 100 kettlebell swings 24lbs
– 400m prowler push (225lbs)
– 100 goblet squats 24lbs
– 400m prowler push (225lbs)
– 100 kettlebell swings
– 125 burps
– 250 squats
– 375 lunges
Cashout
– 50 sit-ups for time
P1020875