First Run In

Posted on December 26, 2012 by

There is not enough skiing and snowboarding programmed in our WODs. I will definitely have the chance to right this wrong over the next 10 days. After a very dry season last year, Vail finally got a lot of fresh powder and that can only mean one thing: squats will not be programmed after the ski and riding days…
After a great set of runs in Beaver Creek I braved the hotel gym for an evening WOD. I definitely skipped the air squats but did have burpees to keep it all legit..
Endurance
A quick, 5,500 vertical feet skiing
MetCon
5 rounds for time:
– 5 dumbbell burpee deadlifts 50#
– 10 DB shoulder presses 40#
– 15 situps
[7:45]
photo

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Christmas for a CrossFit Nomad

Posted on December 25, 2012 by

We had a great Christmas time with the family before heading out to the mountains in Colorado. I guess this year’s travel schedule left a little mark on my girls’ mind, judging from the gift I got from them: A world map with pushpins marking all our joint travels and my drop-ins… Super cool and all hand crafted by them… (except for the corkboard)

photo2

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12 Days of Christmas WOD

Posted on December 24, 2012 by

In the annual tradition of Christmas Eve WODs, I decided to earn the holiday dinner with a workout to warm that holiday spirit… For good measure, do it on a 20-hour fast and play a holiday rock album blasting on a loop.
MetCon: 12 Days of Christmas
For Time: Complete like the song…1..then 2-1…then 3-2-1 etc
1 Power Snatch 95 lbs
2 Ring Dips
3 Burpees
4 Pull-ups
5 Toes-to-Bars
6 Push-ups
7 Air Squats
8 Jumping Alternating Lunges
9 Box Jump (20 in.)s
10 Wall Balls 20 lbs
11 Kettlebell Swings 55 lbs
12 Thrusters 95 lbs
[17:55Rx fasted]

santa-after-crossfit1

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Rest Day Winter Gardens

Posted on December 23, 2012 by

Christmas decorations are everywhere despite the lack of snow. One such venue around Philly is Longwood Gardens, the local destination for reflection, family time and rest.
Even in the dead of winter. This is a great place to forget about WODs, work and deadlines and just relax with the family.
And maybe, just maybe think about next year’s goals. Work, CrossFit and all.
wintergarden

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Is Stress one of the Holiday Spirits?

Posted on December 22, 2012 by

This is supposed to be one of the happiest times. A random walk around a major mall will quickly dispel those illusions. Drivers seem to be at their wit’s end fighting for parking spots and some stores are reminiscent of black friday fury.
I didn’t think that WODs will become essential holiday therapy, but again I was proven wrong. Sometimes hurting some iron is exactly what is needed to balance karma in the universe…
Strength Wendler W3
– Shoulder Press 5×45%, 5×55%, 3×65%, 5×75%, 3×85%, 3×95%
MetCon “Balancing Karma”
5 rounds for time:
– 5 skin the cats
– 10 goblet squats 50lbs
– 15 box jumps 24″
– 10 V-ups
[11:18]
kcioc

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