Resolutions Start Early

Posted on December 16, 2012 by

I was out to dinner parties two nights in a row and I kept hearing about New Year Resolutions mid-December now… Marathons, better eating, more giving, more strength…
I think it is essential to plan early and actually working the plan even earlier.
In our business we started executing our 2013 plan already and whether the Mayans are right or wrong – preparing for a fun but challenging next year can only make us better.
The CF Games Open will be tougher than ever. I’m counting on it.
And then we have this little thing to get in the Spartan Race Trifecta, too…
Plenty of thinking, lots of recovery and some mobility sprinked in today.

5423fds

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Holiday Party WOD

Posted on December 15, 2012 by

This is definitely the season for parties, galas and other social events. Fortunately I have some super friends who make fantastic paleo desserts to match the great dinners.
After a couple of long nights though, even fun starts to feel like work.
And work can be measured and programmed, right? Hence today’s WOD…
Strength – Wendler W2
– Back squat – 5×40%, 5×50%, 3×60%, 3×70%, 3×80%, 10×90%
MetCon – Holiday Party
21-15-9:
– power snatch 95 lbs
– ring pushups
– row (for calories)
– situps
[12:05]

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Vertical Jetlag

Posted on December 14, 2012 by

The 10-hour flight northbound from South America is much less tolling on the body than doing the same length horizontal trip to Europe or Asia. There is minimal jet-lag so the sleep patterns are closer to normal.
Today’s WOD was inspired by the cool beach gyms I found in Ipanema this week…
Strength – Wendler W2
– Benchpress – 3×40%, 3×50%, 3×60%, 3×70%, 3×80%, 6×90%
WOD – Ipanema
AMRAP in 7 minutes
– 3 power cleans 135lbs
– 3 handstand pushups
– 3 muscle ups
[4 rounds + 1 clean]

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Rio’s Public Gyms

Posted on December 13, 2012 by

It is very impressive to see tons of public gym equipment scattered on the beach in Rio. No wonder the locals stay in shape. Pullup bars, dip stations and also many agility ladder workout tents are set up by various trainers. A 3-mile jog from the hotel in the morning took us to a cool open-air gym that would have passed for a decent CrossFit box. Except the weights and the pullup stations were made from concrete blocks and scrap metal…
We had a blast though hanging out with a fun mix of local athletes.
Recovery Day WOD
– 6 mile run
– ton of gym pullups, cleans, deadlifts, front squats
not for time…

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Brazilian CrossFit

Posted on December 12, 2012 by

We had a fantastic experience at CrossFit Sao Paulo this morning. Probably the most fun and brutal programming in a long time and coaches the don’t let you slack off any time during the WOD. We were still recovering during the 5 hours of meetings after the workout. The evening found us on the Ipanema beach for dinner and a nice stroll.
Cash-in
3 rounds
– 10 knees to elbows
– 10m spiderman
– 10m inchworms
[6:32]
Strength
– Shoulder Press 5-5-5 [115]
– Push Press 3-3-3 [145]
– Push Jerk 1-1-1 [155]
Partner WOD Couplet
8 minute AMRAP
– 10 bench presses 95#
– 10 power cleans 95#
[6 rounds + 5 reps]
then
8 minute AMRAP
– 10 wall balls
– 10 wheelbarrow with 25lb dumbbells
[4 rounds + 4 reps]

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