RX THE WOD

A friend of mine from Beijing got married today south of San Francisco in Saratoga. I keep forgetting how amazing this part of California is once you leave the freeways and get into the hills… Which is a long way from where the morning started early at CFPA for a great and tough round of priming the weekend.
Strength
Weighted pullup 3-3-3-1-1
[53#]
MetCon
AMRAP in 15 mins
10-9-8-7…..1 of
– manmakers 45#
– toes to bar
[90 reps]
Double Unders
500 [9,500 of 10,000]

Still being on East Coast Time or maybe European Time I was wide awake by the 6am warmup at CF Palo Alto. My favorite box in the West had a really cool wake-up routine this morning. They also have my favorite T-shirt so I made sure to secure a backup on this trip.. In the afternoon I picked a couple of cool locations on the peninsula to get in a few hundred double unders. Interestingly the shortest path in the world to go from summer to winter is here. Driving from Mountain View’s sunny 80F (27C) to Pacifica’s rainy, foggy 52F (11C) was less than 30 minutes…
Skill
Handstand Pushups 5×3 sets
MetCon
6 min AMRAP:
– 200m row
– 10 each hand dumbbell push presses (45#) – counts as 20 each round
then 1 min rest and
6 min AMRAP:
1-2-3-4-5….
– burpees
– pushups
[156rep Rx]
Double Unders:
500 [9,000 of 10,000]

Today is active recovery from both CF intensity and yesterday’s investor event at Chicago Chophouse. The latter is a very impressive (and paleo friendly) restaurant in the heart of the walking street in Calgary.
The recovery run took me to Prince’s Island in the middle of the river. The island is full of bike and running paths, lots of art pieces and plenty of runners and cyclists. Really cool place in the heart of a busy Thursday morning.
Now I’m off to San Francisco, my old home turf and back to Tim’s outstanding CF Palo Alto for a drop-in or two…
CF Endurance Drills
– 8×1 min run, 30 sec rest
– 8×30 sec run, 30 sec rest
– 4x100m all out
Double Unders
300 [8,500 of 10,000]

It seems I rapidly changed seasons as I traveled from Dallas (100F) to Calgary (55F) yesterday. I was the only person wearing shorts in the city today. Still, what a great city with the two rivers (bow and elbow…) and great downtown art, music and restaurant scene. I hope to get out to CF Calgary but in the meantime I made do with the Marriott ‘box’… Cool meetings with some energy investors as this town never seems to have any recession. But that will be the subject of my other blog…
Cash-In
– 200 double unders [at 8,200 of 10,000]
– 20 medicine ball cleans
Strength
Tabata Dumbbells
8 rounds of 20 sec with 10 sec rest:
– dumbbell squat clean and press @ 2 x 40lbs
[36]
MetCon “Death by Butterfly”
Every minute on the minute until you cannot finish within the minute
(1 rep the 1st minute, 2 reps the 2nd minute, etc)
– Butterfly pullups
[21 rounds – 231 total pullups]
Cashout
CF Endurance Drills