Recovery and Kids WOD

Posted on November 11, 2012 by

Long trips always mess up the meticulously designed 3+2 programming because WODs during drop-ins abroad do not neatly follow the formula. Olympic barbells are not available in every hotel (haha) and that thing called jetlag tends to mess up the best form and intentions.
Now that I’m back home, Sundays are for recovery again, the kids classes resumed and in general I’m back to my own scheduling. At least for a week…
CFDV has open gym on Sundays which works great as a recovery location. A little skillwork and 2-3 miles on their steep hill called Broomall does magic for joints and spirits.
My daughter’s Kids Class at CFKOP has the best location especially when it is held outside next to the waterfalls. CF has to be fun for kids to stick and this one sure is….

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Jet Lag Friendly WOD

Posted on November 10, 2012 by

Coming home from the other side of the globe and 12-hour time difference requires adjustment to the normal routine. Like it or not, any WOD feels like doing a workout at 4am. Mobility work is a must…
After 18 months of nagging, my brother finally started CrossFit so we’re one step closer to a proper family throwdown… His favorite gear is TRX, so I built it into my WOD today..

Strength
Unloaded routine
– snatch 1-1-1-1-1-1 @ 60-80%
– C&J 1-1-1-1-1-1 @ 60-80%
MetCon “RP”
3 rounds
– 33 TRX jack-knife push-ups
– 33 TRX low body rows
– 33 TRX one-legged squats
Endurance
– 4x250m row sprints

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Long Rest Flight Home

Posted on November 9, 2012 by

I have to remember to avoid deadlifts and KB swings after today’s 18 hours in an airplane seat to keep my back safe… Since United is somewhat casual about flight schedules and cancelled my direct flight home, I got to visit Tokyo ever so briefly… And already miss Hong Kong’s influence on cuisine. Tokyo lunch menu: noodle dishes: 42 varieties, rice dishes: 27 varieties, other (that would be for me): 2 varieties, like satay with seaweed.

I should be back in Japan for our a business launch in January, until then I will stay away from the moshi and wagashi cakes…

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Hong Kong Box Rox

Posted on November 8, 2012 by

I finally got to return to my favorite box in Asia at Crossfit Asphodel. Alix and Ashley have great programming and attention to athletes needing adjustments. Like my overhead lifts..
Hong Kong’s great food scene allows me to have pure Paleo dishes without substitutions, like the Salmon with mint and lemongrass. Who says Chinese food needs rice or noodles?
My Asia trip had a great finish with an investor meeting on the 102nd floor of the Ritz Carlton, with a view of Hong Kong that’s to die for.
Strength
Good Morning – 3RM @ 90kg
then
3×10 BB Situps 20kg
4×25 Banded Hamstring Curls
MetCon
5 rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
[11:05 @ 50kg]

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Bay Area with Monsoon

Posted on November 7, 2012 by

Walking along Hong Kong harbor reminds me of the San Francisco Bay. The running path along Victoria Harbour could be the one running from Pier 49 towards the Golden Gate Bridge. Except for the energy level being turned to 110 around here. Hong Kong is definitely one of the very few other cities I’d consider living in.

Endurance
– 2 x 1 mile run
MetCon
5 rounds
– 200m sprint
– 10 clean & press 35×2
– 10 GHD sit-ups
– 10 DB goblet squats 50
– 10 push-ups
[16:20]

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