Day: November 13, 2013

Very Welcoming at CrossFit Swell

I was back at CrossFit Swell in Dorado, Puerto Rico at 7:30 this morning. We are switching over to another island for the rest of the week so it was my last chance to hit the box. Maybe I’ll go for a run or something on Thursday and/or Friday.

Warm-up

  • Tabata Mash-up (3 Rounds)
    • Jumping Jacks
    • Dips on Ground
    • Chest to Deck Push-ups
  • 20 PVC Pass-thrus
  • 10 PVC Reverse Grip Pass-thrus
  • Arm Swings & Pot Stirrers
  • Wrist Stretch on Ground

WOD

  • Run 200m
  • 30 Ring Dips
  • 30 Burpees
  • Run 400m
  • 20 Ring Dips
  • 20 Burpees
  • Run 800 m
  • 10 Ring Dips
  • 10 Burpees

Finished in 16:28. Soaked in sweat again. I did all of the burpees unbroken, and mostly sets of 4 or 5 on the ring dips.

Since class was broken into two groups to do the WOD, I jumped on a rack after the workout to get in some strength work.

Shoulder Presses

  • 10 @ 45#
  • 5 @ 95#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

It has been great visiting a box in another country. Awesome people. Wouldn’t even take any money for a drop-in from me and told me multiple times “this is your house.”