Visiting Globo

Holidays are a time to visit relatives and friends. While CF affiliates are growing in number daily, many of our families do not live near a CF gym. During your travels you may very well find yourself with little choice, but to buy a day/week pass for a dreaded globo gym. The thought of returning to 24-hour or Balley’s is enough to make any CrossFitter’s skin crawl. Instead of walking in with a chip on your shoulder, try making the best of your visit. Find the comedy in globo-goer routines of elliptical-ing to the t.v., curling in front of the mirror, leg pressing, calf-raising – you remember the routine. The best are the 20-minute long conversations between sets.

Our warm up is their workout. Go through your normal warm-up routine as best you can. Grab a jump rope and bust out some double unders. Wow them with your pull-ups. Dare them to accuse you of cheating with your kip; then graciously answer them with the “power output” explanation. Perform your pushups next to the meathead with the shortened range of motion. Make sure he/she sees you bounce your chest off the ground.

For your buy-in, do 3 rounds of max reps in a minute of something to start: pull-ups, situps, pushups, L-holds, air squats, double unders, bar dips, burpees, etc. You can also choose to run a mile or bike 5 miles for time.

Next, perform a workout that keeps you at the same station. For example: 10 rounds of 10 deadlifts and 10 pushups. After you perform your deadlifts, control the weight all the way to the ground, drop and start your pushups. If the gym has plyo boxes, try 10 rounds of 15 box jumps and 15 push presses. The deadlift/burpee workout from last year’s CF Games is a good one: 5 rounds of 5 hvy deads, 10 burpees. Again remember to control the weight. Fran is another possibility. You probably won’t get your best time due to the no-dropping-weights rule, but you can still get a great workout. Fran never lets us down. Try for a perfect form Fran, or go a little heavier. You can also make your pull-ups chest to bar. Remember to keep your equipment close by, so you can stay compact at uninterrupted. Get creative, change things up and have fun. If you want to stick to a treadmill, try 4 x 400 m runs for time. Rest 2-3 minutes between your attempts. You can also, try 400, 800, 800, 400 for time.

Be sure to grunt loud enough for the regulars to hear, but without getting kicked out -unless you plan to never go back, then let ‘er rip. Bring home your globo-gym stories, we would love to hear them!

**First CFSB social event tonight at NorthEnd after class. Let’s all meet and have a beer and watch some football. Post to comments with questions.

WOD – 11.30.09

Clean & Jerk 5-5-5

Elizabeth
21-15-9
Cleans 135/85
Ring Dips