RX THE WOD

Toronto WOD

Posted on July 19, 2012 by

I’m back in Toronto for investor meetings and catching up with the great city in the North. It seems the locals are all heading up to the cottage country for the weekend already… The Fairmont Hotel managed to make room for two C2 rowers in their tiny gym and enough floor space for double unders. Almost perfect.
MetCon
21-15-9 of
– bench press 145 lbs
– double unders
[Time: 2:28]
Endurance
Row 10 minutes for max calories
[121 cal]
Cash-out
Double Unders: 205 – at 3,500 of 10,000

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Spartan Benchmark

Posted on July 18, 2012 by

After the Spartan race it felt appropriate to repeat Gym Jones’ great benchmark workout, the ‘300’ and enjoy the massive improvement in completion time… Packing for a client trip to Toronto then off to the CF Endurance certification weekend in Charlotte to really work on those running drills… In the meantime more double unders every day. I don’t think I’m ready for the 10,000 muscle up challenge yet.
Cash-in
– Max situps in 2 minutes [95]
Skill
– Burgener warmup & skill transfers
– Snatch progressions
WOD ‘300’
– 25 pullups
– 50 deadlifts – 135 lbs
– 50 pushups
– 50 box jumps
– 50 floor wipers – 135 lbs
– 50 kettle bell clean+press 36 lbs
– 25 pullups
[TIME: 13:15] PR
Cash-out
200 double unders – 3,250 of 10,000

A rare quest for paleo zone perfection

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Active Recovery

Posted on July 17, 2012 by

I decided that limping was over after the mountain races and it was time to put in real work. Now that Froning and Thorisdottir reclaimed their thrones and the top athletes are frequent repeats from the last two years, it is clear to all that there are predictable results from hard work… All this while the other sports event in East London is slowly descending to utter chaos… Enough said. Back to lifting, jumping and gymnastics.
Strength
Wendler recovery and de-loading week 5/5/5
– deadlift [275+]
– back squat [175+]
Skill
– Snatch pulls @ 145
– Clean pulls @ 225
MetCon
3 rounds of
– 5 muscle ups
– 10 shoulder presses @ 75
– 20 double unders
then finish with 500m row
[6:14]
Endurance
Double Unders: 500 – standing at 3,050 of 10,000

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Golf to CrossFit Ratio

Posted on July 16, 2012 by

As I was comparing notes with some friends at work about what we each did on weekends, we came to an interesting comparison: in the time it took them to play a round of golf (4.5 hours), some of us could run 2 adventure races.
That conversation led to the golf vs. Crossfit growth rate (one is declining and one is massively growing). Currently there are 17,600 golf courses in the US and about 3,000 CrossFit boxes. It is entirely possible to see thousands more… One day maybe we will be on “par”. Today was a lighter day with a benchmark girl workout after the weekend.

WOD
Deloading Wendler week 5-5-5 for
– shoulder press
– bench
then
Benchmark Girl “Elizabeth”
21-15-9 of
– power clean 135 lbs
– ring dips
[6:29 Rx]
Double Unders: 200 – at 2,550 of 10,000

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Races as WODs

Posted on July 15, 2012 by

I thought it was a unique play until I ran into 3 other Crossfitters doing 2 adventure races on the same day (Down&Dirty and Spartan). At least I answered some nagging questions about life, fitness and everything:
1. Should I have races as components of a WOD?
It is a really bad idea. Combining an endurance and metcon section into two separate races at least serves the point that you can. 3.5 hours later I decided to just follow the standard WODs.
2. Are Americans overweight?
The thousands of people I saw at these 2 races were in great shape.
I think America will be just fine.
3. Does Progenex recovery really work?
One more vote for the blend. In 3 hours after the first race I was totally recovered to run like a Spartan.
4. Is it better racing in a fasted or fed state?
Since I fast 16 hours daily per LeanGains, I got to test whether it makes races easier.
No doubt: fasted.
5. Why the mud at all these races?
I still don’t get it. Mud won’t make you fitter.
6. Which race format is the best?
Spartan is very similar to CMC and was clearly the best race I ran so far. It had real challenging obstacles (30ft rope climbs, steep hill climbs with weight, lifts, 10 and 12ft wall climbs… Oh, and 30 burpee penalties if you missed a station… Most other adventure races just have long stretches of runs and obstacles that are really easy to do or just plain silly (electric shock? really?).
“Double Race” WOD
Endurance
Merrell Down and Dirty 10K run
MetCon
Spartan 5-mile race