RX THE WOD

Sao Paulo CrossFit

Posted on December 11, 2012 by

We resisted the scaremongers and found Sao Paulo a great city to walk around in.
We also found a great park (Parque Ibirapuera) to run in that worked well as the local version of Central Park or Hyde Park. SP reminded us of Mexico City in its heyday.
We found and visited the closest box, CrossFit SP and promptly registered for tomorrow’s 615am class. Today we settled for a WOD in the Marriott gym…
On a foodie note, Paleo is no problem here with an abundance of great Brazilian and Argentinian steakhouses…
MetCon
6 rounds:
– 1 min manmakers 25lbs
– 1 min running
– 1 min weighted situps 25lbs
Score: combined manmakers/situp reps: [267]
Cash-out
– 5 wall walks
– 10 broad jumps

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Bom Dia CrossFit Brasil!

Posted on December 10, 2012 by

I’m on my way to São Paulo to meet some great additions to our team at work. Most people at home tried to talk us out of dropping in the local boxes due to safety concerns.
I hope our team on the ground has better view of this or we may just be confined to the hotel gym for our WODs…
If so, this would be our first city abroad where we couldn’t visit the local box.
Working on it…
Strength Wendler W2D1
– Deadlift 3×80%, 3×85%, 3×90%
Metcon
10 rounds:
– clean and jerk 95 lbs
– 5 pull-ups
– 10 push-ups
– 15 squats
[9:58]

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Schooling in Endurance

Posted on December 9, 2012 by

Whether it is the Games or the local box’s WOD, we CrossFitters do not do enough endurance. The over 1-hour monostructural modality is almost never programmed.
We may be proud of the running section in Murph or the Mainstite’s occasional 10Ks but those are still way under the one hour mark.

I’m not complaining mind you, but two things recently reminded me of this reality.
One was Beyond The Whiteboard’s analysis on how my over-30-minute biking/running/rowing WODs are, well, nonexistent. The second was the ride today with my brother who does century-distance cycling races to fight boredom and he schooled me in elite fitness, at least in this modality…

Net net is that we cannot ignore long, mono programming and we probably have to do those outside the Box, as they do not neatly fit in the typical WOD-hour.

Endurance
– 20 Mile interval and speed cycling in Key Biscayne
[Peak speed 28.1 mph]

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Mobility WOD Miami

Posted on December 8, 2012 by

The mobility cert turned out to be the most useful training course I’ve ever taken. I’m not sure when in our life we destroy our posture, stance and movements. It probably has to do with bad shoes, long sitting in school and work. Then we do whatever workout for a decade or two on that bad foundation. No wonder all hell breaks loose.
Kelly Starett has an incredible ability to break down the diagnostics of movement problems. Then he reconstructs the fix from a complete body perspective. Finally everything on MobilityWOD has a proper context and the mobility prescriptions start making great sense.

Posted in Mobility, Skill Training, Travel, WOD | Comments Off

WOD Intelligence

Posted on December 7, 2012 by

In the world of constantly varied, we all still have our biases and preferences.
As I travel to various boxes, some tend to overprogram gymnastics movements like pullups and squats, others do cleans every other day and some have never done a turkish getup or skin-the-cat.
With all the WOD trackers and planning tools out there, this is exactly why I use Beyond the Whiteboard so much. I get realistic feedback and analytics on what I am ignoring (like muscle ups and overheads). I also have more flexibility in planning the modalities combined with the missed movements: e.g. do 5 minute gymnastics in the WOD but ignore the pullups and pushups this time. BTWB has close to half a million WOD combinations in their database now. Enough for 1,400 years. I think I will stop constructing my own WODs now and focus on selecting from theirs and not missing the movements I actually hate doing… The system told me I had not done manmakers in 4 months and shuttle runs in 3 months… I guess today is the day.
Strength – Wendler W1D4
– Shoulder press – 5 x 65%, 5 x 75%, 5+ x 85%
MetCon
For time:
– 10 manmakers – 35lbs
then
15/12/9 of
– air squats
– situps
– body rows
then
– 10 manmakers – 35lbs
Endurance
Death by shuttle runs
– every minute on the minute 1,2,3,4….. 10 m shuttle runs
as long as you can finish within the minute