RX THE WOD

Active Vacations and WOD Programming

Posted on January 5, 2013 by

A long skiing vacation turned out to be more of a challenge to programming than I thought.
First, alpine sports are not constantly varied enough despite my extensive efforts to switch around skis, boards and ski blades.
Second, doing a full WOD 2-3 times a week seemed to be the max next to the exhaustive workload on the steeps.
Third, it is somewhat disappointing that my first injury in 2 years came from skiing and not CrossFit. But then again, maybe it is testament to the safety of my chosen sport…
Back to Philly on a sunny day in Colorado with a couple of millions of fellow travelers. This latter fact seem to have totally surprised the airports and they could not handle the crowd well…
WOd BC

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Last Day on the Slopes

Posted on January 4, 2013 by

10 days of skiing and riding definitely pushes the balance to monostructural training. Even if I try to convince myself that skiing is cross training… On the plus side, alpine sports certainly work on our quads to the tune of a 1000 air squats a day. So that’s something to compensate for the lack of deadlifts for this period. I’m ready to go home, though, being super energized for work, life and the home box.
Monostructural
– 5 hours of ice, high speeds and moguls on two planks
P10208132

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Recreational Injuries

Posted on January 3, 2013 by

Thanks to MobilityWOD I’m getting fairly good at preventing and self-treating the likely injuries in CrossFit. None of that prepares you for the result of stupid human tricks, like following your daughter down black diamond runs through forests. With rocks and fallen trees exposed everywhere. So, hypothetically, should a rock-induced injury result, say, to your right thigh, what do you do next?
First, don’t stop the training, just work other muscles. Second, stop the training, if it hurts… With that in mind, we kept doing forest runs so by the evening I could not think of doing anything that involves a squat or similar. So settled for pushups and called it a day…
WOD
15 forest runs in 4 hours (mostly injury free…)
Cashout
150 pushups for time
[2:58]
P1020829

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Deal with it: our kids will beat us in our favorite sports

Posted on January 2, 2013 by

It is bound to happen… I can still hold my own on skis but when I strap on my snowboards my girls can easily beat me on both moguls and on ice.
Not a welcome reality but a necessary one. We’re all pushing our kids to do better in sports. So there they go…
Exciting 15,000 vertical feet on icy snowboarding today. I’m ready to go back on skis tomorrow. Riding on ice is literally ‘living on the edge’ and makes your feet hurt.

Untitled(A3C48655)

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2013 in the Rockies

Posted on January 1, 2013 by

The new year kicked off with a -12F windchill, so the cold combined with the insomnia after the New Year’s Eve party kept us from heading up the slopes until noon.
That typically means less than 10,000 vertical feet which was just as well, as the Vail Valley settled in for East Coast skiing conditions – plenty of ice, wind and misery.
We have our Resolution Board on the wall – with the challenge of making the goals clear, measurable and within our own control. One such goal for me is finishing both the CrossFit Open and the Spartan Trifecta. Both look a safe distance away on today’s rest day, though.

trifecta