Thursday, September 29, 2011

Crushed in the Water

Workout of the Day

WOD 1 – in the morning…

Snatch Balance Technique

3, 3, 3, 3, 3

WOD 2 – in the afternoon…

20 minute AMRAP:

50 meter butterfly

15 thrusters (95#)

WOD 3 – in the evening…

Floor Press 5, 5, 5, 5, 5

GHD Raise 15, 15, 15

Ring Dips 20, 20, 20

Had to flip the script a little today due to pool availability. Brian Nabeta opened up Arden Hills’ doors to Travis and I, but it had to be an afternoon timeslot. So, in the spirit of constant variation, I switched my strength session to the evening and did conditioning in the afternoon. Did I say conditioning? What I meant to say was that I switched my world-class beatdown session to the afternoon. Cuz that’s what this swim WOD was. 20 minutes of steel toe boots to the gut. Compassionately, Brian only filmed the first 5 minutes of the carnage, so what you get on the video clip is just a taste of how bad it really was. Knowing that butterfly is a taxing stroke no matter what the interval, it shouldn’t be hard to imagine that doing it alongside thrusters felt like a perfect storm of pain. Neither exercise allows you much opportunity to breath so you’re constantly out of air, and they require oppositional movements at the shoulder joint—creating a Fran-like spasm in your upper body. Brian did his best to coach me through my technical woes towards the end, but it was a losing proposition. Fatigue just ruins that stroke and I was running on empty. Big thanks for his efforts though. I finished 6 rounds plus 7 thrusters.

Doing the strength session in the evening was a cool change of pace. Definitely don’t think I prefer it this way (I’d hate to have to squat after a hard conditioning WOD earlier in the day) but I can see the value in doing it every now and then. I pressed decent—5 x 5 at 225# with a dead stop between all repetitions—and the GHD raises felt amazing. This is fast becoming my favorite assistance exercise for the posterior chain. Try doing them while externally rotating your hips. 2 reasons here: first, it’ll relieve a bit of that painful pressure on your quads (if you’ve been there you know what I mean), and second, it’ll turn on your glutes and make this more than just a hamstring exercise.

All for now, check the video from the pool below.

Wednesday, September 28, 2011

Tuesday, September 27, 2011

Rope Scaling the Big Hill

Workout of the Day

WOD 1 – in the morning…

High Bar Complex, 5 rounds with rest:

Strict pullup, kipping pullup, kipping muscle up, front roll, glide kip muscle up, front roll, back roll to support, front roll

WOD 2 – in the afternoon…

3 Front Squats every minute on the minute @ 80% 1RM

100 abmat situps for time

WOD 3 – in the afternoon…

3 minute time cap:

200 foot hill ascent

AMRAP in time remaining- 10 wall balls (20#) 10 sledge swings (16#)

Even the easy weekend of football watching and food splurging couldn’t fully recover my posterior chain from Friday’s deadlift massacre. I am definitely still sore in my hamstrings and erectors, not to mention my upper back and shoulders from the high repetition power snatches in the evening. Still, I felt way good enough to go and could not have expected to be as overmatched by the squat workout as I proved to be.

To remind everyone, I did a 5 repetition e.m.o.t.m. front squat with 245# last week and managed 10 rounds. Not stellar, but passable for the estimated 1RM of 350#. This week I used that same estimated max to calculate a working weight of 280#. When I say it was crushing me, I am not exaggerating. Either I am far from the strength level I was last Monday or there is a HUGE difference for me between 10% increases in front squats. I was doing singles by the 2nd round and only managed to complete 4 full rounds + 2 squats. This was easily my biggest failure when it comes to this protocol and it leaves me wondering a bit if it’s too demanding to allow other heavy lifts the same week. Something to tinker with going forward, perhaps.

The late afternoon brought with it some redemption in the form of a badass conditioning WOD. I drug coach Matt out to Lake Natoma along with 200 feet of climbing rope, a 20# med ball, and a 16# sledge. We anchored the ropes to each other and then to a tree atop the biggest mound out there and proceeded to tear our way up and down the hillside. This was unreal fun, and super difficult. Sticker bushes, bee hives, max heart rate… you name it and we were dealing with it. Check out the video link below.

Saturday, September 24, 2011

Dropset Deadlifts

Workout of the Day

WOD 1 – in the morning…

Press Handstand Drills – 20-30 minutes practice WOD 2 – in the afternoon…

Deadlift Dropsets (each row done in a single set with minimum rest-long enough to change weights)

5 @ 405#, 5 @ 365#, 5 @ 315#

4 @ 405#, 4 @ 365#, 4 @ 315#

3 @ 405#, 3 @ 365#, 3 @ 315#

Rest as needed between rounds

3 rounds of 15 strict toes to bar + 1 pegboard ascent

WOD 3 – in the evening…

20 minute AMRAP:

10 power snatch (95#)

15 foot cargo net climb

200 meter run

While the sum of today’s activities is undoubtedly positive, the individual elements weren’t completed with a lot of confidence. The press handstand drills were difficult, one being headstand toe taps and the other being a modifies planche with your back and ass into the wall. But whatever, I definitely got something out of it. The deadlifts were just plain HEAVY. Way too heavy for where I expected to be. Maybe it’s accumulated fatigue from a long week or maybe I’m just not as strong as I thought I was, but I was doing singles on the 405’s by the second set. It took all I had to keep my middle tight and not pass out after each rep from oxygen debt. Anyways, I iced down in the river afterwards and am hoping the shock of doing heavy deads again will spur some sort of massive protein synthesis, allowing me to wake up tomorrow not feeling like a cripple.

I finished off the night with a conditioning WOD that blended some classic CF with a less common element. The cargo net we just installed at the gym was dying to be implemented so I obliged, and got my ass handed to me. The thing aint too hard to scale, but it’s a serious bitch on the way down. When you’re tired and anxious about the time, every step down the rungs feels like a battle to get untangled. There were points where I was nothing but frustration and exhaustion, hanging on the thing half wanting to jump from the top. I managed to finish 9 rounds plus 10 snatches and 1 climb. I felt wasted afterwards so I think the work got done.

Big day tomorrow as I’m taking the gym to the sand courts near the gym for some old fashioned bump set spike. Here’s hoping I can still manage a few moves somewhat resembling athleticism.

Thursday, September 22, 2011

Limited by Soreness

Workout of the Day WOD 1- in the morning... Ring Complex - 10 sets, resting as needed Front lever to inversion, descend to hang, muscle up, front roll to support, front roll to support, front roll to hanging L sit WOD 2 - in the afternoon... Floor Press - 7,7,7,7,7 GHD Situp - 24,24,24 Rope Pulley - 2x floor to ceiling hoist, 3 rounds There was originally intended to be a 3rd Wod focusing on conditioning today, but the incredible soreness in my legs prevented that from coming to fruition. I was hoping that by the end of the day that things would be feeling good enough to get out and elevate the heart rate, but by 8:00 I was still waking with that gimpy gate thatncould go at any moment. Prudence had to win out in this situation, so I'll rest big tomorrow and hopefully be ready to rock on Friday. The work i did get in went very well. Was able to complete 4 sets at 215 lb on the floor press. With a deadstop at the bottom this becomes awhile different kind of exercise. The ring complex in the morning was also encouraging because the front roll to support is a skill I just recently learned and it felt good to be able to put it in a Wod and have success. In general inthink ring and bar complexes are a fantastic way to build the upper body strength and endurance necessary for a lot of the CF gymnastic movements we are asked to perform.

Tuesday, September 20, 2011

Every Minute on the Minute Front Squats

Workout of the Day

WOD 1 – in the morning…

10 sets of 10 kipping handstand pushups

Rest minimum necessary time to complete next set

WOD 2 – in the afternoon…

Every minute on the minute complete 5 Front Squats at 70% 1 RM

Cap WOD at 20 minutes

3 rounds of 10 back extensions & 20 hollow rocks

WOD 3 – in the evening…

4 rounds for time:

400 meter run

500 meter row

Attacking a full day of training just 2 days after the Squaw Valley Tough Mudder definitely posed a challenge. Halfway through the day I could feel myself drained of energy and not really wanting to finish what I had planned. Thankfully the promise of a full days rest to follow was enough to convince me the plan was worth carrying out.

My last training block featured back squats every minute on the minute for 5’s, 3’s, and 1’s @ 70%, 80%, and 90% 1 RM, respectively. Originally I had planned on following that with a similar protocol for deadlifts, but thought better of it instead. The grueling nature of this sequence induces failure during the lift at some point, and with squatting this means a missed lift and an end to the WOD. With deadlifting, however, failure doesn’t necessarily induce a missed lift. Rather, it usually is a gradual deterioration of technique and stability that most can push through to complete the movement but ruin their back in the process. For this reason, I decided that while the results for squats have been remarkable (completed 20 single repetitions @ 385# without problems during the last week), the results for deadlifting would likely do more harm than good. Therefore I chose to try it with front squats instead and attack deads in a different way later on.

Today’s round of 5’s went decent but terrible. What I mean by that is I managed a decent final showing, but it felt like hell doing it. At 245# I was able to complete 10 full rounds—I was not able to walk very well afterwards, however. My training partner Travis enjoyed a similar experience. Hopefully the gains going forward will be similar to those seen on back squats last time around.

Following that up with the run/row conditioning WOD was meant to flush the bad blood out of my legs, but it really just made them hurt again. By the 3rd round it felt like my quads were going to cramp on the row, forcing me to alter my technique and purposely pull early with my arms. Interesting idea born on necessity since I was able to give my legs a little break and still maintain my pace.

Got a couple big days planned coming up and some great outdoor WODs to try. Looking forward to that and some ibuprofen.

Monday, September 19, 2011

I'm Back!!!

Or, more accurately, my computer is back. After a weeklong trip to the apple store for some tuning up and re-outfitting, the macbook is back in business and ready to begin regular posting again. This past week was a rest week training-wise for me anyways, so not much to report other than the Anywherefit Iceland Part II was released by Reebok. Check it out below and get ready for details on next years adventure.

Thursday, September 8, 2011

Squat Monster and Iceland Video Part I

Workout of the Day

WOD 1 – in the morning…

Power Snatches

3, 3, 3, 3, 3

WOD 2 – in the afternoon…

1 squat per minute on the minute @ 90% 1RM

20 minute cap

WOD 3 – in the afternoon…

For Time:

6 burpees wall climbs (6 foot wall)

10 ground to shoulder (110# atlas stone)

6 Jump in/jump out (tractor tires)

30 yard farmers carry (100# dbs)

12 chest to bar pullups

30 yard farmers carry (100# dbs)

Rest as needed and repeat

Very balanced day of training: hitting power and speed early during the skill session, raw strength during the squats, and grunt work conditioning during the obstacle course. Big thanks to Gabe Subry and everyone at CF 209 Sport in Stockton for letting me come down and train with them today. I have the scrapes and bruises to attest that it was worth my time in the car. Also, making all 20 minutes of the squat progression at 385# has me feeling extremely confident that the last 3 weeks doing every minute on the minute with heavy load has increased my 1RM by quite a bit.

Also, if you haven't already seen it... check out Anywherefit Iceland Part I here:

Anywherefit ICeland Part I

Tuesday, September 6, 2011

Prague Triplet

Workout of the Day

WOD 1 – in the morning…

10 rounds for completion:

5 made free throws

5 kipping handstand pushups

WOD 2 – in the afternoon…

Clean Pull 3, 3, 3, 3, 3

GHD Situp 20, 20, 20, 20

GHD Raise 10, 10, 10, 10

1 Pegboard assent

(3 assistance exercises should be alternated)

WOD 3 – in the evening…

3 minute AMRAP:

5 SDLHP (135#)

5 Thruster (135#)

1 Muscle Up

Rest 1 minute & complete 3 rounds

Today was one of those days that simply clicked. My program fit together perfectly, hitting all the right notes at exactly the right intervals. This morning I experimented with blending a sport specific skill with a CrossFit specific skill to see how the two would mesh. The answer was, “pretty damn well.” I need practice with kipping HSPU in a major way, so 10 sets of 5 did the trick there. But breaking the sets with free throws was a stroked of genius. Not only could I make the argument for the coordination and skill involved, but it was just plain fun. I started sucking pretty bad towards the end—probably a combination of my shoulders getting pumped and the inevitable loss of concentration after so many attempts.

In the afternoon I went heavy for clean pulls, going 245, 265, 285, 295, and 305# for my 5 sets. These felt good but not great. I was able to get full extension on all the shrugs, but by the end my 3rd reps weren’t nearly as explosive through the hips. The real gain was during the assistance movements. GHD raises are a monster. After messing around with them a little more today, I’ve decided that doing them in conjunction with GHD situps is perfect symmetry. Slow and controlled is great for building strength in the hamstrings, but I think they offer big benefit for power movements if done quickly. So that’s what I did today. And then following those two with a pegboard assent where you have to be super controlled and tight was a big challenge. That combination will strengthen anyone’s core.

The night finished off with a WOD from my traveling days in Prague. I hadn’t done it in close to 2 years, but I remember how difficult it was then and wanted to give it another go. Thankfully I beat my score :-) but was still completely whipped. This time around I managed 10 rounds + 5 SDLHP and 1 thruster.

I included a link to the video below for posterity's sake.

Monday, September 5, 2011

2 years and counting

What began as an experiment in staying fit while a student abroad has now accumulated into 2 years of posts, videos, and ideas on "outside the box" training. In nostalgic memory of those early days, and as a sort of anniversary celebration, I thought it appropriate to re-post the very first entry from this blog. Let's hope it still resonates.

The Reason For This Site - 9/5/2009

For the past 3 years I've lived an almost exclusively physical existence. I worked as a personal trainer, competed in various competitive athletic endeavors including several adventure races, a marathon, the Crossfit Games, and pretty much ate, slept, and breathed fitness. For these things I am not in the least bit ashamed. On the contrary, I am proud. Some of my more intellectual brethren have failed to see the importance or lasting value in committing so much time and effort to activities that essentially amount to a simple, albeit efficient, caloric burn. So, being the responsive, open-minded student of theory that I am, I asked myself, "What is it that I enjoy so much about fitness?"
Answers came fast and loud.
There's the scientific knowledge that I'm preparing myself for a lifetime of health and strength, curbing my chances of contracting a whole myriad of ailments like heart disease, diabetes, even certain types of cancer. There's the physiological response, a sort of competitive cocktail, that occurs when raw adrenaline and exercise-induced endorphins mix with the fear of failure and the joy of success. If you've been there, you know what I mean-- "sense of accomplishment" doesn't quite cover it.
Then there's something else. It's a bit deeper down and was a little harder for me to put my finger on. I'm not sure everyone feels it to the same degree, or perhaps some just don't recognize it as quickly as others. It's the idea that our bodies were built for action in the same way our minds were built for thought. While our brains were meant to reason, explore, and problem solve, our bodies were designed to stand up to the forces of nature and its many elements. Now, naturally, times have changed and the level to which said strength is a necessity has changed with them. But, as developed and evolved as we are, primitive cortexes and neuro-pathways still exist that really enjoy when the body fulfills its intended purpose. Imagine the feeling you get after you've just watched seasons 1-4 of The Office back to back on dvd; the lethargic, stiff, rooted to the couch, slovenly portrait of modern civilization that now substitutes for your body. Now imagine you're on that same couch, 20 minutes after scaling a climbing wall, or moving 10 yards of dirt from the front yard to the back , or doing 5 rounds of "Fight Gone Bad." You just challenged your body in the physical manner for which it was intended and it responded. Sure, it was painful. Sure, you were convinced half way through that you'd never do it again. But now that it's done...
So, armed with these answers, I concluded that my physical pursuits were not only justifiable in the face of critical scrutiny, they were essential. In order to feel truly fulfilled, I need to be challenged in all aspects. Wherever I am.
Now we come to the real purpose of this blog. I have just begun a History Master's program that will require me to live in several European countries, none of which have the available resources for fitness that exist in the United States. Without going into too much detail, the culture over here isn't exactly what it is in America. This presents an interesting problem, for as I will obviously be engaging the mental side of things, I won't have access to many of the traditional physical outlets from home, leaving me potentially and woefully imbalanced. As this is unacceptable, I have made it my mission to put together a user's guide for staying fit in circumstances such as these by tracing my path over the course of the next year. I will seek out local gyms and Crossfit affiliates. Where there are none, I will go to parks, churches, etc.
I intend to maintain a regimented schedule similar to that which I kept back in Washington. If at any time, people have ideas, suggestions, or local knowledge, please share it. Also, if anyone can get Cricky over here to train with me, that would be great. I will try to post pictures and videos of the workouts as often as I can.

Friday, September 2, 2011

Anywherefit Iceland 2011 Recap: Part I

Anywherefit Iceland 2011 is now past, and those of us who shared the adventure have had to return to our respective corners of reality. I say “reality” because the 2 weeks we spent can only be understood and processed through terms that don’t belong to the world we are used to. Driving home from the airport past streets and shops I knew by heart, at intersections where I’ve routinely sat cursing traffic lights, this point sank in deep. I was surrounded by normality again, a normality that put my experience in Iceland in stark relief.

Because we’re excited by things that are new, there’s a certain thrill in being somewhere we’ve never been or seeing something we’ve never seen. This thrill is at the heart of any exploration. We want risk, fear, and surprise in our lives because they are distinct and memorable experiences. But they come with apprehension and uncertainty, elements we must train ourselves to accept and embrace in order to reap the benefits of every adventure. This was Iceland every day—a psychological balancing act between excitement and doubt, fear and daring. A mental training in how to embrace the unknown. Everyone who took part emerged better, stronger, and more motivated to explore.

Days 1, 2 & 3

From the word “go” this trip was uncharted territory for nearly all involved. Physically we were prepared. Mentally we thought we were. Emotionally… not a chance. Naturally, it took time for each of us to grow into the experience, but right away it was apparent that this would be no ordinary bus ride. The company we used misplaced our reservation and leased our vehicle to another party, leaving us with a second option that wasn’t quite so current. Apart from our vehicle being yellow and a bit short (encouraging a few chuckles from the group), it looked as though it had been through every major European conflict in the past 30 years. The tires were re-treaded, the storage compartments had to be wedged shut, and it drove with a distinctive lateral wiggle every time it turned a sharp corner. Now, along the streets of downtown Reykjavik this was no big deal. But driving from Reykjavik to our first destination in Thorsmork was another story. The route required us to drive our bus into, over, and through small rivers. (Disclaimer: This is not like when you swerve into a puddle on the freeway to see how big a splash it makes.) These were glacier runoffs that measured 10-20 feet across and 3-5 feet deep. A snapshot of the interior of the bus would’ve been a study in shock and awe, as every face was glued to the window to see if the luggage compartment was going to flood. The roads between the rivers were bumpy, if not bouldery, and the speed at which we drove them left everyone white-knuckled and sweating. It was an early indicator of how far from our comfort zone this trip would take us.

Before arriving at the lodge in Thorsmork, we stopped at what someone appropriately described as “the entrance to Middle Earth.” This was a large crack in the rock face of a volcanic mountain through which a glacial river had cut a path. Sven informed us that this was a popular spot for river walking. Nevermind that few of us even knew that river walking was an actual pastime, but the river was pure glacier melt—making it just a few degrees above freezing—and the cave was completely pitch black. Our only real visibility was created by the flashing bulbs of digital cameras. Needless to say I was curious to see how our group handled such an unconventional experience right off the bat. Happily, I watched as everyone laughed and joked, smiled and shivered, groped and crawled their way to the light at the other end. As a whole we emerged a few sandals short of when we entered, but all were thrilled by the experience. It was a perfect way to plug in to the adventure after the long days of airplane travel.

We boarded the bus and continued on our way to Thorsmork, and during the ride we were treated to our first bit of Icelandic lore. Berkor, the driver, also happened to be a tour guide. As we drove through what appeared to be your average, run of the mill, beyond gorgeous Icelandic valley, he regaled us with bits of Troll history and tales of Elvish castles in the peaks. Looking back on some of these stories now, most of us can smile and appreciate their originality. But at the time we were unprepared and unsure how to respond. I looked around the bus and it was apparent that nobody had any idea what the guy was talking about. Who knew that this unique personality would become integral to penning our script.

Arriving in Thorsmork the first night felt the way it must have felt 600 years ago, but with suitcases instead of packmules. After miles and miles of absolutely nothing, there emerged this cluster of small, nondescript buildings abutting the mountainside. It was like an oasis amongst volcanoes, beckoning the weary traveler. Our accommodations were very ski-lodgish, with all 33 of us sleeping in a finished wooden loft stacked wall to wall with single beds. I think it would’ve been possible to log roll across the things from end to end if one were so inclined. So, again, here was this motley crew of strangers being forced to accept and embrace a circumstance for which they were unprepared. Dutifully, Sven and I passed out earplugs to protect against the odd snorer and hoped for the best. Rolling out of bed the next day I heard few complaints, reassuring me that this group would be up for the long road and inevitable discomforts ahead.

After a Spartan breakfast of hard boiled eggs, Icelandic yogurt, some deli meat, and liquid fish oil (this turned out to be a right of passage throughout the trip), we tackled the first major obstacle of our journey: the 25 km overland hike across the coastal mountains. From the valley floor where we began, we would climb over 4,000 vertical feet to what felt like the top of the world, then descend the same distance to the sea. The network of canyons and rifts that have imprinted themselves upon this landscape was breathtaking. Every view was better than the last, every scheduled stop the best Kodak moment of your life. It was almost overwhelmingly beautiful.

Along the way we stopped to snack and chat, attempt various feats of strength, and pose for more handstand pictures than I can count on one hand. The group became an accordion snake traversing the mountainside, at times miles apart, but always re-converging to maintain the whole. This created pockets of privacy, giving individuals the chance to connect with the vast nature around them and groups the opportunity to get to know one another beyond their names. We learned of “Iceland time,” which essentially is just a chronic underestimation of distance and pacing. “8 more k’s” felt like 15, “30 more minutes” wound up being an hour. This would prove to be another running thread that everyone embraced and gave our trip color.

In all, we hiked, ran, and climbed for close to 7 hours that day. Chowing down at lunch afterwards I realized I’d seen 3 times as many waterfalls in that day as I’d seen in my life. And they weren’t trickling little faucets either. These were gushing, roaring, monsters of snow melt. All that beauty had come at a price, however. Many of us had blisters, a few had taken spills, and almost all had sore joints and muscles. Not that this was unanticipated… The plan had been to follow the hike with a trip to the natural hot springs nearby where everyone could lick their wounds. But Murphy’s Law was there to intervene. The bus had suffered a flat on one of its rear tires, requiring us to take it to the service station and postpone our soak til the following morning. While disappointing at the time, this wound up being a blessing in disguise. The springs turned out to be far more valuable as a means to loosen tight muscles the next day than they ever could have been the night of. Everyone agreed that if we’d gone as originally intended the fatigue and length of the day already spent would’ve affected the experience. Additionally, the occurrence of a shared misfortune like a flat tire always tends to bring groups closer together. I think this particular incident, coming so soon after the hike, gave the experience incredible scope. People had time to reflect on how truly special and rare those 25 km were. We could commiserate over our bad luck, compare bumps and bruises, and throw back a few beers in the process. Tables turned.

Hitting the hot springs first thing in the morning took a little bit of resolve (it was NOT warm outside), but as soon as you were in the water it was worth it. The “tub” was actually just a depression between the rocks where naturally heated spring water was flowing and collecting. There were hot spots and cool spots that migrated due to the current of the river feeding the spring. Chasing these became the order of the day, but you could absolutely get too close for comfort. The closer you got to the source, the hotter the water you were in; to the point where it was nearly boiling. Being that this was, for most, a once in a lifetime experience, we took our time.

After drying off we hit our first WOD for the day: 5 minutes aggregate partner handstand holds followed by 100 hollow rocks and 100 good mornings. Meant to be a skill development session, this was done more for exposure and coaching than for intensity. The location was just to the side of the hot springs in a green meadow that was in full view of the other tourists and, as usual, the looks and questions laid our way were priceless.

Later that afternoon while crossing the highlands we decided to stop where there were no tourists whatsoever. In fact, we may as well have been on the moon. The ground was a mixture of ash and rock that formed a sort of cushion similar to what you’d feel on a memory foam mattress. The landscape was barren and desolate, the weather cold, windy, and uncomfortable. The WOD was 5 rounds adding weight each set of: 2 deadlifts, 2 power cleans, and 2 jerks. After each successful complex we jogged a quarter mile. Rest intervals were measured by need, so each set was done with fresh muscles. To this point in the trip we hadn’t done something so surreal. In the middle of nowhere, on soil that barely belongs to this earth, there were suddenly 30 people doing a barbell complex. For my money, it doesn’t get much cooler than that.

But it did. More to come soon...

209 in town

Workout of the Day

WOD 1 – in the morning…

1 arm barbell snatch, 5 sets

20 abmat situps between each set

WOD 2 – in the afternoon…

3 back squat every minute on the minute @ 80-85% 1RM

3 x 20 foot supine rope pulls @ 110#

3 x 5 ft pegboard assent

WOD 3 – in the afternoon…

5 man team- 15 minute max rope climbs (30 feet)


9 KB swings + 1 KB throw into river (35#)

Retrieve and repeat 5 times

WOD 4 – in the evening…

For time with 110# sandbag:

400 meter sandbag carry

20 sandbag squats

20 sandbag push press

20 sandbag wrap arounds

400 meter sandbag carry

Today was as hefty a training day as I’ve had in a really long time. Four separate workout sessions, very intense strength training, and was joined by Gabe, Vince, and the 209 crew. I’m so wiped out I can barely type. The highlights were definitely the rope climbs and kb throws into the river. Expect a decent bit of video footage to emerge from that when I get the chance to sit down and edit. Searching for kettlebells underwater is difficult but fun. We were never more than neck deep but they were tough to find. Also, the evening sandbag WOD was a bitch. Especially the wrap arounds and the final run. I managed to finish that guy in 9:30 with the 110# bag. Anybody looking for a mid-range chipper to make them sweat like a pig, look no further. Load it up and get it on.

Resting tomorrow and posting part I of the Iceland recap. The video should be available soon as well so stay tuned. It’s worth it.