Belated Christmas WOD

Not the shortest video (~10 min) but some really good cues/tips from an olympic gymnast. The ease with which he does some of these movements is unbelievable.


From DCF last week:

1 squat clean 95#
2 wall walks
3 power snatch 95#
4 sit ups
5 burpees
6 pull ups
7 squats
8 lateral bar jumps
9 push ups
10 toes to bar
11 box jumps 24
12 dead lifts 95#

Rep scheme follows the 12 days of christmas song.

Time: 19:20

Notes: Goal going in was to take break as needed between movements but do each individual movement unbroken. I pussed out and broke up the last set of box jumps but did everything else unbroken, so pretty happy with that. Pretty brutal ass workout, wall walks really kick your ass just when things are getting easy and you're finishing up each round. Looking forward to trying again in 6 months and a year, looking to shave off 1-2 mins each time.

Belated CFFB

Gave reechee's WOD a shot:

Max Handstand Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Push Ups in 3 minutes
Max Supine Ring Pull Ups in 2 minutes
Max Dips in 1 minute

*Set the clock for 15 minutes, complete max reps of each movement for the designated time.

27 HSPU
29 Dead hang pullups
52 Push ups
19 Supine ring pull ups
10 Ring dips

137 Total

Several totals over 200 reps in the CFFB comments - ridiculous

Notes: I'm a big fan of WODs that alternate pulling/pushing movements. Pretty disappointed with the ring dips but overall a decent first attempt. My arms feel like they're jacked up on HGH or something right now. Good WOD to do at home since all you need is a pullup bar, rings, floor, and a wall. Gonna give this another go in about a month.

0600

Hit up the mad early class today. Got some stuff going on tonight. Slept like crap, felt like crap going in, feel a little better now. Good thing ground to overhead is my jam. And I have sick kicks.

10 rounds - 95#
4 power cleans
6 push jerks
8 back squats

9:36

Key to this guy is definitely doing each round unbroken and taking minimal rest between sets. Wish I could say I did all the rounds unbroken but I pussed out and rested between the 3rd and 4th power clean on the 9th round, definitely didn't need that rest at all.

Overall a good WOD, looking forward to trying it again.

The Best Tuesdays

Are those that are really Fridays. This might be the best week of the year with two days of work and Thanksgiving all at once.

If you're having trouble motivating yourself to get in the gym...she has a sub 4 min Fran

I know what youre thinking: how does she do thrusters with those huge bangs. Just kidding. She probably doesn't have a f ing clue what crossfit is. Point is, get off your mfing ass, someone once told me anything easy isn't worth doing. That includes getting enough sleep so you can wake up for your workout in the morning or whatever else you need to do to get your ass in the gym. Also you should google Rosie Jones. At home.

Walked into the crossfit gym today and realized I forgot my shoes (chuck taylors). I was wearing heavy leather boots cause it was raining. Proceeded to workout barefoot (with socks). I would have definitely gotten kicked out of any other non cf gym if I tried to do this.

Did some warmup I'm too lazy to type out. Then some lax ball rolling under the feet, calves, and ass. (didn't even have to take my shoes off for the lax ball under the foot. Cause I didn't have any)

Then 12x2 deadlift on the minute at 80% 1RM. I scaled down to 275, apparently my deadlift starting position is great for the Oly lifts but sucks for doing deadlifts. I never really saw the difference between the Oly lift deadlift and the deadlift deadlift. Still not sure I have it 100% right but I need to work on keeping my hips higher during the deadlift and using my hamstrings almost exclusively rather than my quads. Apparently you can pull a shitload more this way.

WOD:

6-5-4-3-2-1

Wall climb

185# squat clean (scaled to 155#)

Time: 7:48

Notes: Squat cleans barefoot weren't nearly as awkward as I thought they would be. They were actually pretty sweet. Wall climbs were fine too, just couldn't crash down quite as hard on the way down. No one finished the wod Rx all day, one guy tried in an AM class but g'd up his wrist on a clean (probably tried to catch the weight too far forward) and DNF'd. I'm hoping I can finish this wod in under 10 mins within 6 months. 155# squat cleans weren't bad, I would do 170# if I could do it over.