Where you been bro? All kinds of life events have taken precedence over formal exercise with yesterday being the first WOD since the goddid pahk tri (see post below for proof, that’s 10 days for those keeping score at home). However, I was able to keep the CNS awake and the blood flowing via a cameo role as a greenhorn on a roofing crew. Took a vacation from the desk job and spent three days sweating through my t-shirts:

There is nothing better than a Rhode Island summer! Working locally on Monday provided no better time for the first beach WOD of 2010. Busted out the slosh tube, a 16 kg kettlebell, and a post-it with the metcon du jour.

I can’t believe I haven’t done a tabata routine since starting this thing!  It’s a lot of warmup for not a lot of exercise; another example of the intensity vs. volume paradigm.  Warmup – modified crossfit warmup of OH Squats, pushups, pullups, dips, GHR, GHD Situps.  Then CFE warmup with POSE drills Tabata sprints – 8x (20 sec on,...

With a satellite garden to tend on a beautiful Monday afternoon, I headed to the 2nd home in West Greenwich, RI for a quick metcon.  Equipment needed: open space + sandbag.  Here we go: Warmup – walking lunges, walking knee-to-chestys, pushups, prisoner squats, 5 min run Main – 5 rounds for time with 50 lbs of sand...

Thanks to the wonders of facebook, I found out about a fundraiser workout for the Wounded Warrior Project held at my old gym, CFP. It’s been 7 months sinced I’ve worked out with the group and I went in assuming I would be humbled by the fire-breathers with whom I used to compete. The WOD = 300. Damn! I was familiar with this one but I hadn’t done it since my time at Bally’s over two years ago. (Side note: I used to do this on Saturday mornings to show off and try to get people to sign up with me. It didn’t work because I had to concentrate on keeping down my breakfast and couldn’t do any “prospecting”. Back then my times were between 22-30 minutes). For those unfamiliar with 300, it’s a badass war movie featuring King Leonidas. The cast did this workout to get ready for all the ab shots.