RX THE WOD

Another day of investor meetings, this time in Singapore at the botanical gardens. Very lush settings.
I got help from CF Fire City to manage my jet lag and get ready for the night.
STRENGTH
– Catalyst Warmup
– Clean 3-position at 80%
– Snatch 3-position at 80%
– CF FC Box Squats 5×3 [225]
ENDURANCE
– 1000m row
– 100 double unders
SKILL
– butterfly pull-ups
METCON
AMRAP 12 minutes
– 1 round Cindy
– 1 Clean @ Jerk heavy
Score times x weight
[1350]

Our investor meetings in London went post midnight so it was the third day in a row of a WOD on 4-5 hours of sleep. I will recover on the 12-hour flight to Singapore today… So I’m fresh for CF Fire City when I land… Today’s 6am WOD was at the otherwise completely sold out CrossFit Central London. There is something magical about handstand walks and muscle ups while you are barely awake… After some great effort, I’m surrendering to the good care of Singapore Airlines.

WARM-UP
– 400m run
– Turkish Getups
SKILL
– Max handstand walk
– 1-arm handstand
METCON
– 2 Muscle-ups
– 25 GHD sit-ups
– 3 muscle ups
– 15 GHD sit-ups
– 4 muscle ups
– 10 GHD sit-ups
– 5 muscle ups
– 5 GHD sit-ups
[8:10]

As birthdays go, I had a great one in Mayfair that culminated in a visit to the Ice Bar with frozen everything including the glasses. It turns out that a great way to recover from such a night is, as you probably guessed it, to meet the mean sister of Fran and some steel implements first thing in the morning.
Another great visit to CF Thames made us all remember that CF is the best thing to ever replace caffeine…
In the meantime, my family survived Hurricane Sandy as the eye of the storm passed directly over our house…

WARMUP
– 400m run
– animal walks
– 3×12 pullups
– 3×12 ring push-ups
– 3×12 knees to bars
STRENGTH
3-3-3-3-3 back squats [255]
METCON
21-15-9
– Thrusters 40kg
– burpees
[8:43]

I’m talking to my family every hour as Sandy pounds the East Coast. Being in London it feels like cheating and missing out on a storm that only happens once in a lifetime. Everyone I run into in London is supportive even though I’m not where the action is.
Since it is my birthday I did go out to celebrate it, but not until I got a proper double WOD in the bag…
CrossFit Thames WOD
– 800M Run
– 3×12 pull-ups
– 3×12 bench dips
– 3 x 5 skin the cat
80m from rack kettlebell carry in-between rounds
Strength
– Bench press 5 rounds of 3 (180lbs)
– 12 DB rows per side per set
Catalyst strength
• Power snatch + snatch – 75% x 4 sets 50kg
• Jerk – 78% x 3 x 5 / 60kg
• Clean pull – 96% x 5 x 5 – 80kg
• Back squat – 75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4 —- 80/85/90/85kg