Friday WOD:

21-15-9
#95 Push press
24'' box jumps
Pullups

8m16s.  Felt great today.

Some pics from Crossfit Cape Cod.  Doing push-presses.


And the classic pullups

Visiting my parents means visiting their two cats as well.  Rosie seems to find me where ever i go.

Robbie & I ran in the Falmouth Turkey Trot.  It was 6.76km and I finished in 33:20.  Robbie finished in 43:05. Great way to start off the holiday.

Morning: 9.5km run.  Time 54:14

Afternoon: Hard Hard Hard.  Crossfit Cape Cod calls this "Jon"

As many rounds as possible in 20mins.

6 Pushups
9 #20 wall balls
12 #54 kettle bell swings.

I did 10 rounds + 6 pushups, + 3 wall balls.  Pure hell.

 

3 Rounds for time

Dead lift (275lbs is rx.... I did 185)
50 Doubleunders

I always get worried whenever I see dead lifts on a wod.  I worked up to 185lbs and felt pretty comfortable with this weight. I did a few reps of 225 at the end as well.  Result: a tad sore... but pretty good.  Hopefully no more troubles.  Time for the WOD: 7:17.  Below is some crazy guy doing the same workout  a lot faster than I did.
  

Charlie Dunifer_WOD_1 from Crossfit Legacy on Vimeo.

Fran: 

21-15-9
#95 Thruster
Pullups

Time: 11:53 (new PR)

Below is some guy doing Fran a lot faster than me.
 

First workout at Crossfit Cape Cod.

10-9-8-7-6-5-4-3-2-1

Burpee box jumps (24 inch)
Pullups

Time: 11:06

Just bought 2 tickets to the Boston College hockey game on Friday!  Whose coming with me? Haven't been to a game since I was a student. Can't wait.

Morning:

As many rounds as possible in 20mins.
10 Knees to elbows
10 GHD Situps
10 Pushups
10 Squats

Score: 7 rounds +10 knees to elbows.

Afternoon: 5.4km run. Time: 31:49

Split WOD today.

Max reps in 2min:
-Pushups
-Situps

Then....

5 rounds for time:
500m row
1min rest

Totals: 59 pushups, 64 Situps. Total time for rows: 10:30.

Had a bunch of leftover veges and some pork in the fridge so I decided to whip up some fried rice for dinner.

5 rounds. Max # of reps:

30 Seconds of ring dips 42
30 Seconds of pullups 14
60 Seconds of KB Swings (I used a 20 kg bell)
30 Seconds of rest

Wow.  This one hurt.  I did 155 total reps.  Specifics: 42 Ring dips, 27 pullups, 86 KB Swings, Yikes.  I could barely complete my 1.5km run post workout.

I really like butter fish... gotta be careful not to eat too much tho!  Cooked this with honey and seasoned salt.

First wod in 4 days (bad back again).

9-15-21-15-9

GHD Situps
#115 Front squat
Situps

Time: 16:40.  Lots of abs.

My favorite Chinese company hands down has got to be C-Trip.  C-trip is basically China's version of Orbitz or Travelocity. I fell in love with this company a few years ago after meeting their CFO in Shanghai.  Want a play on China's growing middle class?  This is it.  Great growth, great margins, great business and they have a history of beating consensus for results (which they just did again). The only negative thing is the valuations.  Currently about 60+x last year and 45+x2010!.   Not cheap.  I bought this stock for my portfolio when I worked at the hedge fund a few years ago and made a killing  after they reported some good results.  Bought it for myself back this spring @30.  I'll be selling some tomorrow since the stock has run up so much and they don't offer much of dividend. I though about selling all of it and replacing the positions with some at the money calls but they seem expensive to me.

 

This is a common sight in Hawaii... Had'nt seen one near my house in a few months tho.

Made some sun tea today.

10 burpees
300 Single jump ropes
15 burpees
30 pullups
800m run
30 ring dips
15 burpees
300 single jump ropes
10 burpees

Time: 18m0s.  Not including my 1.5km post workout run.