Castle WOD

I’ve not made many CrossFit posts since I’ve been here. I was doing pretty well in May and June and probably went once or twice a week. Maybe I even hit 3 workouts sometimes. I felt like that was pretty good considering I was keeping myself really busy and traveling most weekends. Plus with all the walking and bike riding I was doing I think I was staying on track. July however has not been quite as good. The workouts at CrossFit Plamen weren’t fitting in my schedule so well and I was lacking the motivation to WOD on my own. I’m really looking forward to getting back into a routine when I’m home. The CrossFit here is good but it’s just not the same community and workouts that I’m used to.

This morning I woke up to do a nice uphill run to the castle and a made up WOD at the top. Then a run back down and breakfast at a nice cafe before going home to get ready for work. I realized that while I really dislike running I don’t mind trail runs so much. And I found a nice spot at the top with a perfect tree branch for pullups, a bench for dips and pushups, and a stone wall for step ups (no wall jumps this time after busting my shins on it last time). I was rather surprised I could still do so many pullups after a few weeks off and while my time on the WOD wasn’t great and I could really feel that I had drank too much last weekend I was happy to complete it.

Run 2.5k uphill
rest and stretch

As many rounds as possible of 3 rep sets of deadhang pullups: total 5 rounds

WOD:
4 rounds of 40 air squats, 20 step-ups (25-30″wall), 10 pushups, 5 bench dips
time: 15:22

Run 1.5k downhill, eat breakfast, walk 1k home.

Note to self: Give yourself at least an hour between workout and eating or you will come close to losing your breakfast. Also, Grouplove is great running music.