Bondi WOD II
Another ridiculously gorgeous day in Sydney. Sure hope this holds out for Kim’s wedding on Monday!
Run 2 km
20 Sit Ups
Sprint 50 meters
Play with Bailey the 4-month-old lab. Play with Sammie, the lil’ pit bull who walks herself with a leash (she runs with it in her mouth … too cute). Thank heaven for doggie fixes. I am missing my pups so much.
Then, 2 Flat Whites from Gustos.
Crushing the cash outs.
All joking aside, should probably lay off the running and sprinting tomorrow. The not-so-goodly knee isn’t so goodly. Unstable … to which I think my friend Jilda/notesontheheavy can relate :)!
My box for today
Fun WOD along Bondi. Can’t really beat it. They had pull up bars and the like. Plenty of outdoor WODs for the next few days.
Really really really good to be back at it after 4 days off.
I know, I know Brooksy … Vacation :)!
8 Pull Ups
10 Push Ups
24 Double Unders
2 Flat Whites from Gustos
I CRUSHED the cash out!
Also known as The Kitchen and Bath area of the Haast Top 10 Holiday Park. It worked out just fine for today’s little road warrior WOD.
After each segment:
Run 400 meters
New Zealand Day 3:
Rainbows and Whinos!
We started our day in Blenheim, the heart of New Zealand’s Sauvignon Blanc wines.
After a little CrossFit for me and coffee for us both, we got Maureen to a vineyard post haste.
We hit Cloudy Bay and Saint Claire, both of which are stellar. The wine and food photo above (you’re welcome Rachel) is my paired tasting of food and wines. Delicious.
Saint Claire was just as good. But better. Why? We got a brief bit of sun and a rainbow.
Good food. Good wine. Rainbows. Hard to beat.
After this we, began the long drive down towards Franz Joseph Glacier, stopping in Hotitika, along the west coast, for the night.
Other than going to see the glow worms (kinda gross), it’s time to hit the sack. We’ve got hiking to do tomorrow … after another 600 mile drive (135 km).
The awesome folks at CrossFit Blenheim. What a wonderful crew. They were so welcoming and fun … despite kicking my ass.
NOW it’s a holiday :)
5 Min EMOM
5 Push Ups
5 Push Ups
5 Minute EMOM
20 Wall Balls
(Did 75; avg. 15)
400 meter Sandbag Carry 30 kg
8 Front Squats
6 OH Lunge
400 meter Sandbag Carry 30 kg
For my American friends, 42.5 kg is, like, 225 lb. And 30 kg is, like, 275 lb. I’m not only good at CrossFit, I’m a freaking math wiz!
Last WOD at the home box for a few weeks … that 5:30 AM departure tomorrow is going to come way soon.
Took it fairly easy today, as it was my 5th in a row and there was no sense doing something stupid just prior to vacation.
6x 6 @ ~60% - 145 lb.
15 Push Ups
10 Toes to Bar
5 Goblet Squats 1.5 pood/1 pood
Result: A leisurely 3:42
After the last 5 days, my legs are definitely ready to sit for a while!
Ridiculously Fun Sunday WOD
We had a great group this morning. Tons of laughter and smack-talking. There were plenty of breaks in this one, which kept everyone fresh, energetic and silly. It was much-needed community-oriented day.
Teams of 4 30 Minute AMRAP 5 Chest to Bar 10 Sit Ups 10 Stick Jumps* 15 Squats
Flow: One person working at a time. Each person starts at a movement and you rotate through. Whomever does the squats, marks the round and walks right to the bar for the 5 C2Bs.
I haven’t laughed that much during a WOD in a really long time.
Don’t be jealous; not everyone can have sexy, gorgeous jewels on their lifting shoes. I’m just lucky …
Well, I’m lucky or all the ladies at the gym treat me like my older sisters did while growing up, which is to say “Put it on Craig/Craig’s stuff, he’ll wear anything.”
As Kendra noted, with my wife but 3 feet from her, “it’s a good thing Craig is so comfortable with himself.”
Maureen’s eyes rolled; I grinned.
Oh, other than bedazzling my shoes, I did do some work:
Olympic Deadlift - Snatch Grip
5x 3 @ 135 lb.
Ball Slams 30 lb./12 lb.
Double Unders (x2)
Fun little MetCon. I always forget how much 30 lb. Ball Slams suck … but then remember really, really quickly.
Getting excited to be off of work and away from life for a few weeks in just a few days.
It’s been a struggle the last week or so with this head cold/sinus thing. It’s amazing how much it affects one’s ability to breath and, thus, ability to do a freaking MetCon! Ugh … talk about suffering. No fun!
But, we must press on … we’re CrossFitters after all. And if I know CrossFitting, which I don’t, it’s always a good idea to WOD when sick :).
6x 5 @ 60% - 185 lb.
8 Minute AMRAP
6 Pull Ups
6 Box Jumps 24”/20”
Result: 10 + 7
12 Minute EMOM
5 Shoulder Press 75 lb./55 lb.
5 OHS 75 lb./55 lb.
10 Double Unders
Nope. Definitely not yay!
I always knew I was a pro. And now, tumblr has proven it by giving me a top hat over my profile pics. Thanks, tumblr!
Only 4-5 more workouts where I use the iron … and then, one month off of lifts while traveling. w00t!
10 - 1, 1 - 10 **
Deadlifts 185 lb./135 lb.
Hand-release Push Ups
**After you finish an odd number of hand-release push ups, do 10 Unbroken T-Rex Wall Ball Shots (20 lb./14 lb.)
What’s a T-Rex Wall Ball Shot?
It’s a standard wall ball shot for individuals who: (a) refuse to run as that was the ordinal plan … run 200 meters where the WBs are
(b) have two totally jacked up shoulders such that full, overhead arm extension is equivalent to the proportional length of a T-Rex’s arms
Yep, my WBs looked that bad but they were unbroken and are now done :)!
First MetCon since Friday … and it showed.