RX THE WOD

European Heat Wave

Posted on August 3, 2012 by

Some people associate Eastern Europe with arctic temperatures and snow storms but that would be Russia in February… The summer over here has scorching heat (105F) with muddy humidity and the occasional few minutes of torrential thunderstorms. I’m already eyeing the Austrian mountains and Vienna for a cool down next week…
I’m continuing the theme of partner WODs with my daughter as we incorporate more CrossFit and CF Endurance into her soccer and lacrosse “European Base Camp” training to get ready for her qualifiers end of the summer.
Endurance Drills
– 4 x 1 min repeats @ 98 cadence
– Forward Lunge / Carioca drills
– 2 min @ 90 cadence
– 4 x 400m repeats
Skill
– Knees to elbows
Strength
– Back Squat – 3/3/1/1/1
[225lbs / progressions]
MetCon
3 rounds
– 20 m farmers carry (2 x 90lb / 2 x 30lb)
– 20 pull-ups
– 20 cleans @ 95lbs / 30lbs
[11:30]
Cashout
partner workout 2x
– 3 wall walks
– air squats – while other is working then switch
Double Unders 100 [6,200 of 10,000]

Posted in Travel, Uncategorized, WOD | Comments Off

Designing the Right Partner WOD

Posted on August 2, 2012 by

As I started working out more with a colleague on a business trip or my daughter on vacation a new aspect of programming is emerging. The partner workout is more fun if both of us are on a similar cadence, near the same stations and not running around half a mile away from each other. There are a couple of great such programs to do together:
– station rotation with fixed time at each station (we switch stations at the same time)
– AMRAP (at least we finish together)
– One works while the other one runs or rows for a minute then switch (handoff is fun)
– Run or row sprints (can’t get too far from each other)
– Same lifts with different weights (can keep same cadence)
– Joint skill/mobility or not-for-time cash-in or cash-out routines
Partner WOD “Me/Nikki”
Cash-in
– CFE Sprints for 1000m
– Double Unders intervals
Skill / Strength
– Deadlift – 40/50/60% [265lbs]
– or Deadlift progressions
MetCon
AMRAP in 7 minutes:
– 10 front squats [95/25 lbs]
– 10 bar dips / bench dips
– 10 burpees
[3 rounds for both of us]
Double Unders: 200 [6,100 of 10,000]

Posted in Travel, WOD | Comments Off

The Discipline of SealFit

Posted on August 1, 2012 by

Today’s search for a great tough WOD took me back to the legendary SealFit site that I haven’t followed in a while. I’m glad I found them again. Mark Divine dishes out the toughest workout I’ve found to date. Really it is 3-4 WODs in one every day. The workouts follow a regimen similar to CrossFit and CF Endurance with the level of varied intensity within the hour that requires extra mental effort. Mark’s intro to SealFit is well worth the price and a good read as well.
I had to do some “scaling” as I couldn’t find anyone willing to be carried out of this traditional gym for a ‘partner carry’. So my partner became a pair of 45lb barbell plates…
Baseline:
3 rounds:
– 250M row, 10 pushup, 10 jump pullup, 10x Situps
[4:12]
Work Capacity
50-40-30-20-10
– Double Unders
– Ball Slams
– Situps
[12:03]
Strength
5-5-5 Press at 40, 50, 60%
Stamina
Not timed:
– 20x press @ 70%
– 75x DB push press 35#
– 800m buddy carry
Durability
1 x 500m row sprint under 1:30
50 GHD Situps
30 reverse hypers
Double Unders: 250 [5,900 of 10,000]

Posted in Top Posts, Travel, WOD | Comments Off

Budapest Walks

Posted on July 31, 2012 by

Rest day today in Budapest which I still think is the most amazing city east of Paris. Yes, I’m biased, but I did move away 20-some years ago and every time I return the city gets more exciting. The castle district and old town are really hard to beat. I wish CrossFit Budapest was closer to the city center or at least on a subway line… I guess I’ll have to wait until I return to CF Vienna next week, which reminds me that last time I was there they were out of T-shirts…

Posted in Travel, WOD | Comments Off

100 Miles to the Nearest Box

Posted on July 30, 2012 by

Spending part of the summer away from CrossFit boxes makes programming discipline all the more important. We had a good base training in programming in both the Level 1 and CF Endurance certification but my daughter still decided to chip in designing the WOD today. And frankly it turned out to be real fun.
There are several jumbotrons spread out in public areas and the river beach in the city. That’s how we spent the afternoon on the riverbanks watching the Olympics gymnastics finals. Which of course reminded me that ‘muscle-ups’ are the beginning of gymnastics and not the pinnacle…
SKILL
CFE Running Drills
STRENGTH
Push Jerk
METCON
7 Mins AMRAP
– 1 min Back Extensions
– 1 min Jump over 20″ Box
– 1 min Manmakers 20 lbs
– 1 min Kettlebell Swings 20 lbs
– 1 min Bench Dips
– 1 min DB Presses 20 lbs
– 1 min GHD Situps
[210 reps]
ENDURANCE
Tabata Rowing
8 x 20 sec row, 10 sec rest
Double Unders: 250 [5,650 of 10,000]