RX THE WOD

It is 40 degrees warmer than yesterday, so I finally got my runs in, at least some shuttles. Weather is constantly varied here, so we just roll with it.
Today is a MWG (Metcon-Weight-Gymnastics) day and a quick one at that.
In the meantime I’m plotting with South Tahoe CrossFit to host our global leadership next week for a team WOD in their California snowland… It will be fun. More on it next Tuesday.
WOD
21-15-9-3 of
– pull-ups
– bench presses 95#
– 10m shuttle runs
[8:05]

Brutal winter weather settled in to Philadelphia so my noble plans of long runs in Ridley Creek Park went the way of the chickens…
On the other hand we can always take the fight to the local globo gym which is exactly what happened.
WOD “Bringing It”
3 rounds of 1 minute each for reps
– Burpees
– Cleans 75#
– Box Jumps
– Push press 75#
– Push-ups
– Rest
[349]

International travel always messes up a well-designed CF program. Jet-lag, lack of equipment or loss of days (time zone) are all limiting factors. You can still do high intensity training but not what you programmed and certain things almost always will be lacking (like olympic lifts, rings, ropes).

I’m off the road for a week and making the best of our corporate gym. The biggest challenge is not being able to drop weights on linoleum floors.. laying down two mattresses under the plates does the soundproofing for now…

Skill
– 20 Handstand pushups
– 100 double unders
MetCon
AMRAP 12 minutes
– 5 snatches 95#
– 10 dumbbell swings 50#
– 20 overhead walking lunges 45#
[140 reps]

It is 5F (-15C) outside and I’m up and running at 5am. There is nothing like a WOD in the quiet darkness of the house, except you cannot drop weights to prevent the wrath of the family. So I laid out all the “low-noise” pieces of equipment…
WOD “1500 moves”
– 500m row
– 100 pushups
– 100 situps
– 100 kettlebell swings 50lbs
– 100 squats
– 100 jumping jacks
– 500m run
[19:50]