RX THE WOD

The advantage of time zone changes is that I was in the hotel gym at 530am. The gym is special here on the 56th floor overlooking the Singapore harbor and skyline.
I rarely get to do swimming as a cashout for a WOD, especially with the breathtaking views of this ‘Box’…
Warmup
– 1000m row
– Warrior Yoga
Strength – Wendler Snatch
5-5-3-3-3-3 (70-80-90%)
MetCon
5 rounds
– 5 deadlifts 185lbs
– 10 bench presses 115lbs
– 15 weighted situps 45lbs
[8:48]
Cashout
Swimming 600ft above the Singapore harbor…

I don’t think there is any good way to prepare your body for an 18-hour flight resulting in an 11-hour time difference.
From a Paleo perspective, humans were not built to adjust in a couple of hours. So we can nudge the re-sync with the magic of MetCons. Beats melatonin any day…
Fortunately the Marina Sands in Singapore has an outstanding gym as I wrote before and the combinations of rowers, medballs, barbells and yoga room can ail all ills.
Warmup/Wakeup
– 1000m row
– Tabata cycling
Strength Wendler C2W2D1
– Press 3×70%, 3×80%, 3×90%
MetCon “Equator Dance”
21-15-9 of
– 1x power clean 95# (21-15-9)
– 2x floor wipers 95# (42-30-18)
– 3x push-ups (63-45-27)
– 4x air squats (84-60-36)
[15:03]

Jules Verne, eat your heart out, I beat your PR.. But then again, his travelers may have had some help with the packing and carrying of bags. Of course, as a CrossFitter, I am my own sherpa…
Nonetheless 4 climates and 28 meetings can really mess up any well designed packing list.
To get in the mood, I picked up my favorite Singaporean box, CrossFit Fire City’s WOD from 10th and said goodbye to my basement gym with it.
Sam, I hopefully get to drop in to you guys on this trip…
Warmup
Muscle ups – no rings on this trip for 2 weeks…
Strength – Box Squats
5-5-5-5-5-5 [205]
MetCon – CrossFit Fire City 2013.1.10
5 rounds
– 10 Toes to bar
– 10 Power Snatches 75lbs
– 10 Wall Balls 20lbs
[10:24]