Saying No to Kelly

Posted on September 7, 2012 by

It was bound to happen. As business deadlines, kids’ back to school schedules and related sleep deprivation collide – part of a scheduled WOD moves to tomorrow… As I am doing back-to-back benchmark WODs I notice more than ever the importance of more than 7 hours of sleep. And I thought that time was needed just to digest all our paleo food…
I was supposed to do benchmark girl “Kelly” and it wasn’t going to be a great score… It will now move to tomorrow morning. Hopefully on more than 5 hours sleep…. So for now, Kelly, the answer is NO…
Skill
– muscle up 10 [75 of 200]
Strength
Wendler Clean and Jerk 5-5-5 [135+]
Benchmark WOD “Kelly”
5 rounds
– 400m run
– 30 box jumps 24in
– 30 wall balls 20lbs
[rescheduled – completed on 9/8/12 – 33:00]
Cashout
Sleep ! 

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Double Down on Nicole

Posted on September 6, 2012 by

Back from New York for another day of benchmark month. Every day so far offered fun and some surprise. Today it was benchmark WOD Nicole, which I did last time exactly a year ago. Score was 250% up. Pretty cool. And the torrential rainstorm ended in the East – that is the best news, anyway.
Skill
– Overhead Squat drills
– 5 muscle ups [65 of 200]
Benchmark WOD “Nicole”
AMRAP in 20 minutes:
– 400m run
– max rep pullups
[7 rounds, 140 pullups + 100m]
Cashout
serious shoulder mobility…

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Rowing to Fashion Week

Posted on September 5, 2012 by

I had high aspirations for a sub 7:30 finish on my 2K rowing time trial. For now, I stay a land dweller (7:52). Again, faster, soon…Would I need a coxswain shouting at me?
Living in the proud crew town of Philly – I definitely want to try rowing on the river…
Off to New York for a great investor dinner while the city is overrun by Fashion Week crowds… Fall has not arrived yet and it is already Spring in the fashion world…
Skill
– 20 Muscle Ups [60 of 200]
– Turkish Getup
Strength
– Wendler Bench Press [155+]
MetCon
– Rowing 2000m [7:52]
Endurance
CFE Drills

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CrossFit Hotel

Posted on September 4, 2012 by

Even after a decade, travelers remain on the sidelines of the CrossFit revolution. If you travel constantly you are hard pressed to follow decent programming to get you to a sub-3 minute Fran, Grace or anything. Cannot get there with burpees alone. I tried…
No hotels stepped up to the challenge of serving our community and very few CrossFit boxes cater to destination travel, meaning getting a good chunk of their revenues from traveling drop-ins. CF Max Effort in Las Vegas, The Black Box in NYC are getting there… But how about DisneyWorld, Paris (seriously?), Rome and the Caribbean…
One day I am convinced I will walk into a hotel with a full-fledged box, pull-up bars, rings, ropes, medballs and all. With a coach. It would be so easy, much cheaper than current equipment and very profitable to all. Runners will find a replacement for their treadmills. Like roads…
Some hotels like being different like W, Hyatt Place and boutique brands. I was in Beijing at the China World Hotel once and the trainer could give me proper pointers on my olympic weightlifting… and had the full set of bars and plates to match. Can an entire chain make a move? Marriott? Four Seasons? Westin? Hilton? I’m ready to bring all my business travel to you… I’m ready. More importantly, so are half a million highly motivated athletes…
Recovery Day
Mobility Drills
Muscle Ups 20 [40 of 200]
CF Endurance Drills

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Christine and the Goat Derby

Posted on September 3, 2012 by

This is benchmark month with 20 benchmark girls and heros scheduled on my monthly plan. Recovery will be super important. I’m finally scheduled to the CrossFit Mobility Trainer certification in December… Can’t wait…
The third benchmark girl in three days was Christine. I liked this one. No goats in there…
Speaking of goats, I wrote many times about the importance of scheduling our weaknesses (goats) into the daily routine, which I strictly do (as seen on the weekly plan). In addition I found that having a goat theme for a couple of days or weeks helps make major progress on them. The 10000 double unders, 2000 burpees that I just finished did wonders. Next challenge: 200 muscle ups
Skill
– 20 muscle ups (20 of 200)
Benchmark WOD “Christine”
3 rounds
– 500m row
– 12 bodyweight deadlifts
– 21 box jumps
[12:25]
Strength
Wendler Snatch 5-5-10 @115+

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