RX THE WOD

It is easy to run out of Paradise Island after about a mile and a half and the only way to extend the run is the steep climb over the Nassau bridge. Once you do, you are well rewarded with the best ocean view this side of the mainland. Still, the only way to get to know the real towns behind any tourist trap is to run into them… Seeing the real fish market, local lunch stalls, the breakers and old forts are well the effort…
The 6am morning calm in the gym totally vanished as more of the 8 Battle of Atlantis basketball teams drifted in. The CrossFit contingent was severely outnumbered and I finally had to surrender my cherished barbell to some motivated benchpresser.
Catalyst Strength
• Clean & jerk – [115] x 3 x 2, [125] x 2 x 3
• Clean deadlift – [185] x 4 x 5
• Front squat – [185] x 4 x 5
MetCon
3 rounds:
– 10 weighted situps 45#
– 10 hand release pushups
– 10 dumbbell squats 35#
– 10 butterfly pullups
[6:41]
Endurance
– 4-mile island run

This morning 3 random Crossfitters took over the Atlantis gym. One of the guys did Diane, the other what looked like Barbara, I chipped in with my own Bahama Mama and a girl was knocking out a lot of double unders for Annie, I think. This turned out to be the most unprompted fun we’ve had in this gym yet. Except for the really troubled looks on the faces of the other patrons. And all of this despite the 70s music blasting from the speakers…
I still can’t get enough of the beach walks and runs on the very soft sand. The waves can easily knock you off your feet and the resistance is futile, yet so primal… Since I’ve been used to the hard sand of places like the Jersey shore, here it feels like quicksand in comparison.

Catalyst Strength
• Hang clean (above knee) – 3 x 4 [135]
• Snatch balance – 6 x 3 [105]
• Push press – 4 x 5 [115]
MetCon  “Bahama Mama”
As many rounds as possible in 20 minutes:
– 10 Pullups
– 10 Situps
– 10 Box Jumps
– 10 Plyo Pushups
– 10 Knee lifts
– 10 Clean & Jerks (70lbs)
– 10 V-ups
[320 reps] vs [280] in 2011
Endurance
Deep sand walks!!

Vacations tend to have a slow rhythm as most people stay out late and get up even later. There are only a few souls floating around at 6am near the ocean, and I’m not sure if they are getting up and getting home… Any good resort attracts an outstanding sports scene and Atlantis is no exception. There are plenty of runners near the crashing waves on the beach and the weight room is usually full in the morning in the gym. So are the treadmills, but somehow I don’t seem to care… The tennis courts are already packed and the basketball players are heading for morning practice.
Finally a couple of Crossfitters dropped in the gym and that changed the dynamics of the changeovers near the pull-up and dip stations and the squat racks…
One day we shall see a full fledged box in a resort. Or turn a gym into one…
I also learned a thing about running in deep sand… A mile in the wet sand feels like two on a pavement…

Mobility
– Daily Warmup and Mobility Routine
Skill
Handstand Walk
Catalyst Strength
•Hang snatch – 3 x 4 x 115#
•Jerk – 6 x 3 x 135#
•Clean pull – 3 x 5 x 185#
•Back squat – 4 x 5 x 215#
•Weighted sit-up – 3 x 10 @ 45#
MetCon
10-9-8-7-6-5-4-3-2-1 of:
– Pullups
– Situps
– Pushups
– Toes to bar
– Squats
– Dips
[16:40] vs. [22:30] in 2011
Endurance
– 3-mile ocean sand run

It was supposed to be a quiet week in the tropics to hang out with the family. The resort had other plans and they decided to host the largest pre-season college basketball tournament along with a major music festival. So, not quiet enough…
These 8 days I will repeat last year’s tropical WODs as benchmarks made spicier with a good round of Catalyst Oly training…
Mobility
– Daily Warmup and Mobility Routine
Catalyst Strength
• Snatch – 95# x 2, 100# x 2, 105# x 1 x 2
• Clean & jerk – 115 x 2, 125 x 2, 135 x 1 x 2
Endurance
– 6 x 1 min bike sprint
MetCon
(compare 11.20.2011)
3 rounds for time:
– 40 push presses (60lbs)
– 30 squats
– 20 bar dips
– 10 double unders
[11:29] compared to [15:10] in 2011