RX THE WOD

Another 400

Posted on January 10, 2013 by

For those of us following the original programming recommendations from CrossFit HQ, we always have a pattern of Monostructural days (bike, swim, row, run, double unders), Gymnastics days and Weight days. So today is an M-G-W day for me combining all three modalities.
I tend to follow a pattern so it makes it easier for me to create a program on the fly – like on a 4-hour layover in a closet-sized gym at an airport hotel…

Monday is W
Tuesday WG
Wednesday WGM
Thursday is off
Friday is WG
Saturday – WGM
Sunday off

This still leaves literally endless varieties of movements within these categories, and different time horizons – which would satisfy the CrossFit prescription of increased work capacity across broad time and modal domains.

MetCon “Another 400” – (WGM)
– 100 calorie row
– 100 push presses 45lbs
– 100 situps
– 100 bench presses 45lbs
[18:52]
row to the pole

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Stair Sensei

Posted on January 9, 2013 by

As I am facing another round of travels, I realized in certain countries along the way, fitness facilities are lacking. In Japan for example there are some high end hotels with closet size gyms or none whatsover. They may expect their guests to just join a Shotokan dojo for the week…
But then I realized that every hotel has a great built-in workout facility called stairs.
They are open 24/7, clean (mostly), low traffic and inexhaustible source of metcon… Especially if there is some weight (suitcase?) on your shoulders…
Today allowed for a practice run:
MetCon “Stair Sensei”
5 rounds
– 5 rounds (up/down) stair climbing
– 5 deadlifts 185lbs
– 5 burpees
endless stairs

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Kettlebella

Posted on January 8, 2013 by

I’ve been walking past my kettlebells long enough to realize they need to be put to work. That makes it another day of working around my leg injury with functional exercise and no squats..
Strength – Wendler C2W1D2
– Bench press 5×75%, 5×80%, 9×85% [155]
MetCon “Kettlebella”
For time:
– 20 kettlebell swings @ 53lbs
– 20 pushups on kettlebells
– 20 kettlebell swings
– 20 ring dips
– 20 kettlebell swings
– 20 weighted situp with kettlebell
– 20 kettlebell swings
[5:52]
kbs

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5:30 Rock

Posted on January 7, 2013 by

My leg is getting back to normal slowly so squats are still off the menu.
Today’s programming is weight metcons so the workaround was really helpful.
It is funny how CrossFit avoids isolation movements (like biceps curls) because they are not functional, yet the best way to work around an injury is the exact opposite: isolate the muscle and make sure you are NOT working it…
So legs were out as much as it is actually possible in functional training.
Strength – Wendler C2W1D1
– Strict Press – 5×75%, 5×80%, 7×85% [115]
Transition
– 1000m row
Metcon – (W) – ‘5:30 Rock’
– 30 deadlifts 95#
– 30 power cleans 95#
– 30 push presses 95#
– 30 floor presses 95#
– 30 sumo deadlift high pulls 95#
[10:02]
Rock 530

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Downtime for Pit Crew

Posted on January 6, 2013 by

Between last week’s ski and snowboard beating (literally) and this year’s elevated training regimen today was a good time for a breather.
On top of mind is the age old LEAN question: how could I do even better with less effort?
That will become the immediate focus starting tomorrow. In any pitstop, the crew’s focus is how to get back to the race and win it. And NOT die trying…

January switches over to the Heavy Stamina period of training in the master plan:
– medium strength (20-40 reps) – alternating Oly/Power lifts
– heavy metcons (20-40 minutes high intensity)
– light endurance (<10 mins high intensity)
As for that stamina – I’d better heal my leg from that bad ski fall last week. So onto mobility, stretches and black magic. Otherwise I will quickly run out of metcons without quads and hamstrings…
pit stop