Tonight’s post is written by our Paleo Challenge Winner and dedicated athlete, Gideon. Gideon is away for the week, but it doesn’t stop CrossFit from poping up throughout his trip. Have a great time Gideon!
Friday my girlfriend and I flew to Rhode Island for a wedding. My intention was to take 7 days off of training to let my various aches and pains heal. And yet I found myself with CrossFit on my mind, especially the idea of functional fitness.
Being the gentleman that I am, I did all of the heavy lifting when our luggage was involved. As I picked up both of our bags and walked them to my car, I immediately flashbacked to one of Sam’s WODs that involved walking to the ceramics building and back while carrying a dumbbell and kettlebell of different weights. The distance was shorter and the weights were lighter, but the same movements and muscle groups applied. Then throughout the day I kept seeing many of the movements that we train with being put to real-world situations.
Putting the bags in my car – Deadllift.
Lifting bags to the upper shelf on the shuttle bus – Power Clean
Luckily we didn’t have to run, but in the past I’ve been known to sprint to my gate with a backpack, a duffel bag strapped to one shoulder while carrying another because the strap broke.
400m run with a weighted vest, med ball or a weighted log carried with one arm and a dumbbell/kettlebell in the other
On the plane I saw people struggling to put their carryon luggage in and taking them out of the overhead bin. They could have benefitted from doing a few Clean and Jerks and the descending portion of a Turkish Getup.
We were picked up from the airport in a Forerunner, which is a higher than my car.
Putting the bags in the back of a Forerunner – SDHP
Taking them out– Hang SDHP
The final and most intense ‘movement’ of the trip involved carrying the bags and my backpack across a gravel covered lawn, then up a flight of stairs that had a right-angle bend. The stairwell was too narrow to hold either bag on my side, so I had to hold them in front of me (semi-bouncing them off my knees) as I ascended. Granted I could’ve done this in multiple trips, but my ego and the 40 degree weather on my California-thinned skin thought otherwise. I’m proud to say I finished WOD with an excellent time.
You don’t have to be a MMA cage fighter or an Olympic athlete, nor do you have to be training for a ½ marathon or getting ready for snowboarding season to see the benefits of why we show up and work intensely for an hour a day. You could just be a guy trying to impress his new girlfriend on a trip to the east coast.
50 ft weighted walk (25# dumbbell and 35# kettlebell)
1x 25# DL – 35# DL couplet
1x 25# Power Clean – 35# Power Clean couplet
1x 25# SDHP – 35# SDHP couplet
1x 25# Hang SDHP – 35# Hang SDHP couplet
25 ft weighted walk (25# dumbbell and 35# kettlebell and 20# weighted vest)
16-step weighted stair climb (25# dumbbell and 35# kettlebell and 20# weighted vest)
16 alternating one-armed KBS (25# and 35#)
My time: 12 hours.
See you guys in a week.
Clean & Jerk
10×30 yards- rest 1 min between each