RX THE WOD

While I’m 10000 miles from home Skype serves up the evening family chat (morning for me). To my delight, today’s conversation was all about the day’s WODs. I believe there is something magical about everyone in your family involved in the same sport. We get to relate better and support each other’s frustrations and accomplishments. And it is fun. Of course now I have 3 people in the house judging my workout form as well..

On the road the app WOD genius has been a lifesaver for me. I can now walk into the hotel’s sparse gym, take inventory of the gear, punch it into WOD Genius and have the app generate a fantastic workout for me. I no longer complain about lack of pullup bars and rowers in hotels. Just roll with what is available.

Mobility
– warrior yoga
– shoulders, hips and quads
Baseline
– 2000m run
MetCon (WOD genius)
21-18-15-12-9 each of
– dumbbell hang cleans
– bench dips
– situps

The 1-Altitude in Singapore claims to have the highest open air restaurant in the world on its 63th floor. With great (paleo) food and absolutely magnificent views of the island it was a great way to relax post-work and post-WOD.  Another great drop-in this morning at CF Fire City using overhead squats, bench presses, squats and push presses to battle (enhance?) my shoulder pain.

Baseline
2 rounds of
25 Overhead Squats
250m Row
Strength
Bench Press 10-10-8-8-6-6-4-4-2-2
Followed by,
AMRAP2 minutes Handstand Pushups
Work Capacity
AMRAP 15 minutes:
10 Front Squats
10 Push Press
10 Toes to Bars

CrossFit Fire City in Singapore is one of my favorite boxes. The atmosphere is really fun here, the crew seems to always do the WOD with a big smile. The extra humidity on the equator ensures additional donation to the sweat angels, too.
The format of the workout with a killer warmup, strength and metcon is outstanding.

Baseline:
Tabata Squats
Tabata Push Ups
Tabata Squats
Strength:
Max Effort 10×1 Deadlift
then
AMRAP2 Toes to Bar Max Pull Ups/ Hang Hold
MetCon:
5 rounds of,
21 KB Swings
15 Box Jumps
9 Burpees