RX THE WOD

Today was occasionally sunny and warm with no sign of the impending doom of the double storm coming our way. Not that I will know as I plan to be on the other side of the Atlantic when Canada’s jet stream collides with the tropical storm somewhere in the East…

Emergency is a great lesson in Paleo living: it seems people stock up primarily on carbs. As a friend pointed out: STRESSED spelled backwards is DESSERTS.
My daughter and I went for our version of the storm shelter, our basement gym for a proper countdown to Sandy.

Warmup
– SealFit Daily Routine ( Warrior Yoga, Hip flexibility, Mental Focus Drills )
– Catalyst Warmup
Catalyst Strength
– Snatch 70%x3, 75%x2, 80%x1, 85%x1, 80%x1, 75%x1
– C&J 70%x3, 75%x2, 80%x1, 85%x1, 80%x1, 75%x1
– RDL – 55%of BS x 8 x 4
– Hanging Leg Raise 3×15
CF Endurance
– Tabata Row at Level 10
MetCon “Frankenstorm”
10 rounds
KB swings 10-9-8-7-6-5-4-3-2-1x reps (50#)
Pullups 1-2-3-4-5-6-7-8-9-10x reps
Slam Ball 1-2-3-4-5-6-7-8-9-10x reps (20#)
Box jumps 10-9-8-7-6-5-4-3-2-1x reps
[13:48]

It seems the entire East Coast is entering the annual weather crisis. The only form it really takes here is some rain, occasional flooding and the average shopper buying 6-months worth of food. Most residents could easily survive the zombie armageddon judging by their grocery carts…

With all the news about Hurricane Sandy all I could think about is why there was no benchmark WOD named Sandy yet. I’m sure the community will right this wrong soon…

SEALFIT DAILY
• Warrior Yoga, Hip flexibility, Mental Focus Drills
Catalyst warmup
2x Snatch long pull – Snatch push press – OHS
2x Snatch Long Pull – OHS – Snatch sots Press
2x – Push press – Jerk behind neck – Press in split position
2x – Clean long pull – Front Squat – Clean sots press
Catalyst Strength
• 3-position snatch (floor, knee, mid-thigh) – 70% x 2 sets; 75% x 3 sets
• Snatch pull – 93% (of snatch) x 5 x 5
• Snatch push press – 75% x 5 x 5
• Back squat – 65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2
• Weighted sit-up – 3 x 10
CF Endurance
– 100, 200, 400, 200, 100m sprints
METCON WG
UNBROKEN
5 rounds
– 5 Squat cleans (115#/80#) – Unbroken (touch & go)
– 10 pull-ups unbroken
– 20 double unders unbroken
(Any broken round must be repeated until complete)
[9:48]

Hard to believe it is almost winter with temperatures in the 80s today.. As we move more indoors, the strength focus of November and heavy metcons in December and January will definitely keep us busy. I’m already trying to figure out the optimal MetCon regime to pair with the 10 days of snowboarding in December… Light on the legs, I think…

SEALFIT DAILY
• Warrior Yoga, Hip flexibility, Mental Focus Drills
STRENGTH
• Catalyst warmup
Catalyst Strength
• 3-position clean (floor, knee, mid-thigh) – 70% x 2 sets; 75% x 2 sets
• Snatch deadlift – 100% (of snatch) x 7 x 2, 100% x 5 x 3
• Front squat – 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2
ENDURANCE
– CFE Running Drills
– 4x400m run
METCON WGM
40-20-10-5 reps for time:
– Box jump
– Push Presses 65#
– Row (calories)
[14:52]