On our way from one capital of the former Habsburg Empire to the other. From the big city life of Vienna to the cozy alleys of Bratislava. The morning endurance drills found us in the Vienna City Park and the evening in slovak cafes along 800-year-old city squares steeped in history.
Skill
– 100 double unders
[7,050 of 10,000]
Strength
– Snatches 5-5-5 @ 60-70-80%
Endurance Drills
– 2 x 200m
– 4 x 100m
– 4 x 50m
Of all the major capitals of Europe, Vienna still feels the most like an imperial city. From horse-drawn carriages through timeless cafes (arguably the best in the world) to palaces still occupied by old dynasties… Also another day in the Marriott Vienna gym making the best of it. The ceilings were so low that my double unders were scraping them…
Cash-in
Double Unders: 150
[Max unbroken:35]
Standing: 6,950 of 10,000
MetCon
3 rounds
– 20 KB swings 53lbs
– 20 pushups
[3:14]
Strength
3 rounds of 5 DL @ 225 lbs
then:
3 rounds
– 10 cleans @ 135
– 10 front squats @ 135
Endurance Drills
8x100m sprint
Like a bad joke. I ran into a guy complaining that he was on the Atkins diet and couldn’t eat anything here in Europe. Having been both a vegan and now on paleo I always had the same impression too. Which begs the question who exactly is the food for? Now I realize that all food is for the sugar/grain eaters. There is grain (lectin, gluten, glucose, sucrose, corn starch, dextrose, maltodextrin, xanthan gum, etc.) in sandwiches, salad dressings, soup, meat, spices, pasta, desserts. Everything. But I digress…
I’m making the best of the globo gym at the Marriott Vienna. Given this is Schwarzenegger’s homeland, the gym had a lot of free weights including 100lb dumbbells (!) and 150lbs of barbell plates… Also hotel gyms are perfect for a certain special workout, so I turned this into a great Tabata day… Then the family was off to Schoenbrunn Castle for the day…
Strength
Clean 5-5-5 @ 50-60-70%
MetCon “Tabata Globo Gym”
8×20 sec work and 10 sec rest of each of the following:
– Double Unders [165]
– Situps [115]
– Pushups [160]
– Run [500m]
Cashout
85 more double unders
Double Unders now stand at 6,800 of 10,000
This week we’re visiting three former seats of the empire in Austria, Slovakia and Hungary. While at it, the kids get to learn some lessons from history. Like A.E.I.O.U., which was the abbreviated motto of the Empire meaning Austria Rules the World. Well, not so much any more… Arnold did make it to California Governor, though…
Strength
– Snatch 60-70-80%
Stamina
– 250 double unders
– for every break: 5 clapping pull-ups
Double Unders: 250 above [6,550 of 10,000]
Rest days are becoming active recovery days after my CF Endurance training…. A long, slow distance run (LSD) which used to be the workout in my running days became a great way to relax and recover for CrossFit. I especially enjoy this on my travel days when an hour slow run is perfect for sightseeing. You can cover most downtowns in a 5-6 mile run and easily beat the traffic…
CFE Sightseeing
– 1-hour run with picture stops…
Double Unders: 100 [6,300 of 10,000]
