CrossFit Praha WOD #1

This morning Dave and I bought a 10-session punch card for CrossFit Praha, so it’s official: we’ll be working out Mondays and Wednesdays at Zdenek’s box while we’re here.

I’ll post photos and a full recap of our awesome experience when I’m back home. The gym space is SO COOL. It’s in the basement of a beautiful old building — nice little courtyard for outdoor stuff, a strength training room with a beach mural that covers an entire wall, and awesome arched ceiling in the main room which is packed with equipment. We loved it!

I wish I had as much affection for the workout. After a few days of beer, honey cake, and embracing the whole idea of being on holiday, the WOD was rough. But we did it!

3 rounds:
1:00 Samson stretch
10 squats
10 situps
10 supermans
10 pushups
(We were also supposed to do 10 pullups & 10 dips, but we didn’t. BAD Americans!)

For time:
30 burpees
20 stand ups (Dave=20kg / Me =10 kg)
30 OH lunges (Dave=20kg / Me =10 kg)
20 OH stand ups (Dave=20kg / Me =10 kg)
30 burpees
My time: 16:40

I’d never done stand ups before, and they’re just what they sound like they might be: hold a weight plate, kneel down, stand up, repeat. It’s kind of the evil cousin to the lunge — really awesome for finding weaknesses and imbalances. My freakishly-strong left Roller Derby leg and my wimpy right leg duked it out the entire time.

I also picked up a helpful tip from Zdenek on lunges (step a little wider laterally for better balance) which just reinforces the idea that working out with different coaches is super valuable for hearing new ideas (or familiar ideas in new ways).

We balanced our workout with a lunch of beer, pork, and sauerkraut, followed by a nap. Hope you had a great workout today and did not follow it with beer.

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7 Responses to “CrossFit Praha WOD #1”

  1. Janice says:

    Wow, those stand ups sound like a Catholic penance ritual – just replace the plate with an oversized hymnal and say Amen after each rep.

  2. That warm-up is brutal. I would be gassed. Coach Blake gave me that tip during a wod where I was wobbling thru a set of lunges. It really does help.

    And 60 burpees?!? 60. I would have cried big terrified tears. You and Dave are awesome.

  3. I think it is so cool that you guys are sneaking in some WODS with another box! You’ve inspired me to start sniffing around for potential boxes to visit on our next trip out of town. :-)

  4. Michelle says:

    I had the chance to go to Crossfit Praha last year! It was awesome and my first time checking out a Crossfit in another country! Thought I would share!

  5. Kelsey says:

    Hey Melissa, just wanted to say (belatedly) that I loved all of your Prague posts! I’m studying abroad in Paris right now and visited Prague this past week and thanks to your posts, was able to eat amazing czech food and finally crossfit again! Love your blog :)

    • Mel says:

      Ah… sigh. I’m so envious that you’re in Paris and close to Prague. How great that you visited CrossFit Praha! Thanks for letting me know.

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