RX THE WOD

When doing CrossFit, we are often sore, but most of us rarely notice. Working through injuries is a different matter and everyone deals with it their own way. Some rest, some scale the workout to reduce or eliminate load on the injury. Some work through it, which is never a good strategy. What about being just sick? Today on 5 hours sleep and some insistent nausea I was faced with that decision. On a day of a major benchmark WOD, no less. Maybe it is survival instinct, but during the workout I felt great. So, I leave it up to science to determine a better answer and until then the only question to ask is “Will it kill me?”. Interestingly, I cannot think of any more profound Paleolithic question… Of mammoths, tigers or burpees…
SealFit Daily Routine
Warrior Yoga, Meditation, Focus drills, Hip Flexibility
Benchmark WOD “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
[21:58 PR]

Having done Wendler for 3 cycles now I still see improvements with some lifts while others plateau. Just as he predicted. CrossFit Delaware Valley has a great way of cycling through various strength methods to make sure athletes break through their limitations. Every few months they rotate from a 3-3-3 to a 80% max at volume to the current 6 times 6 reps format. All of this is meant to keep increasing the strength baseline while still making it fun. A fantastic lunch WOD in Broomall.
SealFit Daily Routine
Warrior Yoga, Hip Mobility, Focus Drill, Meditation
Strength
6×6 shoulder presses at same weight with 2 minutes between rounds
[105]
MetCon
15-12-9-6-3 of
– Russian kettlebell swings 72 lbs
– push-ups
– sit-ups
[4:01 Rx]

After a month of self-programming I will return to the Boxes on my own terms. It means that I will continue designing my monthly structure of workouts with the combination of mono structural, gymnastics and weights based on HQ/CFE guidelines. If the day has a scheduled Gymnastics & Weight combo then I will go to the box if they have that same program.
Another benchmark girl today, Angie. We can never have enough pull-ups…
SealFit Daily Routine
Warrior Yoga, Meditation, Hip Flexibility, Focus drill
Benchmark WOD “Angie”
– 100 pull-ups
– 100 push-ups
– 100 sit-ups
– 100 squats
[12:48]

While I grew up with my fair share of kayaking on a K1 racing boat, I have never been rowing on open water. I decided to do the next best thing and dragged my C2 rower next to our pool. Given the occasional drizzle this evening, the illusion was almost perfect…
My 1-month of benchmark based programming is almost over – conclusions tomorrow…
SealFit Daily Routine
Warrior Yoga, Hip Mobility, Meditation, Focus Drills
Strength
Wendler W1 Snatch
5-5-5-5-5 [120]
Benchmark WOD “Jerry”
– 1 mile run
– 2000m row
– 1 mile run
[23:35]