RX THE WOD

Running Like Bolt

Posted on July 29, 2012 by

It is always special when family members join you for the WODs. My daughter was a trooper and did all segments with me including the Endurance drills. So much so that her running gait completely changed for the better. She started out as we all do with a total heel strike and in one hour of drills was a reborn sprinter… Incredible. Now she can join me in the 6 weeks of CFE drills on a journey to be like Usain Bolt.
Father / Daughter Partner WOD
Strength
– Wendler Push Press 5/5/5 (125/45)
Skills
– Handstand pushup progressions
MetCon
3 rounds for time:
– 5 pullups
– 10 pushups
– 10 front squats (95/45)
– 20 situps
[4:59/6:11]
Double Unders 200 [5,400 of 10,000]

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Barbells in the Forest

Posted on July 28, 2012 by

Now that I’m officially on vacation I returned to a gym I see whenever I travel to my home town in southern Hungary. This gym is in an area full of trees and old rivers and has all the things I need for CrossFit-at-large… Plenty of distance from the house to get in some CFE sprints… Watching the Olympics I realized the old saying was true. Small Chinese girls did warm up with my max lifts…
Warmup
5 rounds of Cindy
– 5 pullups, 10 pushups, 15 squats
Skill
– Burgener Warmup
– CrossFit Endurance running drills
MetCon
10 rounds, not for time, no rest during round, 95 lbs barbell
– 2 deadlifts
– 2 cleans
– 2 front squats
– 2 push presses
– 2 back squats
[95#]
Endurance
14 rounds:
– 1 minute sprint @ 90 cadence (180 steps / min)
– 30 second walk
Cashout
– air squats with our kids on the shoulders
Double unders: 100 [ 5,200 of 10,000]

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Descending to Eastern Europe

Posted on July 27, 2012 by

Landed in Budapest for a vacation trip to Central and Eastern Europe. It is time for the kids to explore heritage, both ours and of the royal Habsburg family. The latter group has a much better showing of real estate left in the region…
I’m armed with 5 jump ropes, 4 lacrosse balls, a roller and enough timers for the Olympics… I am all set to unleash some intensity on this trip…
For now it is Rest Day… with just a little bit of jump ropes…
Rest Day Slow Jumps
300 double unders [5,100 of 10,000]

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Tabata, Yeah Right

Posted on July 26, 2012 by

On my way to Hungary via Frankfurt and getting ready for some time with the family in Europe. With my 2 CF daughters we will find some mean, high intensity stuff…
As a last step before the trip I proved to a friend that 16 minutes of intensity beats hours of biking or running any day… A cyclist friend of mine said when I told him that he could potentially cut back on doing 100-mile long training sessions and do more tabatas. His answer: “Tabata, yeah right!!”. So that became today’s WOD.
Skill
– Muscle Ups
– Burgener Warm up
– CFE running drills
Strength
Wendler Power Snatches 5/5/5
[115+]
Metcon “Tabata Yeah Right
8 rounds of 20sec work 10 sec rest of each of the following:
– Rowing for calories – 52 cal
– Wall Balls – 73
– Situps – 105
– Pushups – 160
[Score: 390]
Double Unders 200 [4,800 of 10,000]

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Like Changing a Golf Swing

Posted on July 25, 2012 by

I feel like a golf player who completely changed his golf swing… My new run stance created during the CF Endurance Cert last week is finally becoming second nature. The short sprints are quicker and the mile-long runs are effortless. My cyclists friends got a chuckle out of running focusing on a 90 cadence (180 steps per minute). Well, it’s our new world… Including my new CFE-based summer training template I will talk about later this week.
Skill
Muscle Ups
CFE Run Drills
Strength
Push Press 2-2-2-2-2-2
[160 lbs]
MetCon
3 rounds of
– 10 knees to elbows
– 10 shuttle runs 20m
– 10 power cleans 95 lbs
[6:14]
Double Unders 200 [4,600 of 10,000]