Day 110: Team WOD - 12 days of Xmas; Endurance Month
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| Merry Christmas!! |
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| Motto for today |
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| Tuesday; December 24th, 2013 - the Wall @ ROCK JUNGLE CROSSFIT |
Warm-Up:
ROW 500 meter
2 Rounds of:
- 25 Double Unders
- 10 PVC Pass Throughs
- 3 Turkish Get Ups per Arm (light)
SKILL: None
TEAM WOD: 12 Days of Xmas
*TEAM of 2
1. BURPEE
2. PULL UPS
3. BOX JUMPS (Men 30" / Women 20")
4. PUSH PRESS (50 % of 1 RM)
5. DEAD LIFTS (60% of 1 RM)
6. SIT UPS
7. SPLIT JUMPS
8. KETTLE BELL SWINGS @ (Men 53 lb / Women 35 lb)
9. 50 meter Wheel Barrow Walk
10. 75 meter Overhead Walking Lunge @ (Men 45 lb / Women 25 lb)
11. Kettle Bell Thrusters @ (Men 53 lb / Women 35 lb)
12. 750 meter ROW
Today Coach: Edward
Assistant: Chace
My Thoughts:
Prepare to be challenge, that's all I got to say when you don't have a skill and it's a TEAM WOD. That and the fact that Christmas the next day and we all will be endulging in something. :)
Warm-Up; this is what it will be for the rest of the week; yesterday, today and Friday. The Crossfit gym will be closed tomorrow and Thursday. Double Unders; Edward wanted us to "try" if you haven't been able to do this. So, I tried. Turkish Get-Ups; new to the me at the crossfit. But I had done these before when I used to do Kettlebell with Jay from Servus. It slowly comes back to me as there is a technique to do these. Edward suggested that we use our shoe as it's light and we keep it flat against our fist when we go thru the technique for Turkish Get-Up.
SKILL; None
WOD;
12 days of Xmas WOD
1. BURPEE
2. PULL UPS
3. BOX JUMPS (Men 30" / Women 20")
4. PUSH PRESS (50 % of 1 RM)
5. DEAD LIFTS (60% of 1 RM)
6. SIT UPS
7. SPLIT JUMPS
8. KETTLE BELL SWINGS @ (Men 53 lb / Women 35 lb)
9. 50 meter Wheel Barrow Walk
10. 75 meter Overhead Walking Lunge @ (Men 45 lb / Women 25 lb)
11. Kettle Bell Thrusters @ (Men 53 lb / Women 35 lb)
12. 750 meter ROW
Go through the 12 movements just like the days in the song, so 1 BURPEE, then 2 PULL UPS & 1 BURPEE, then 3 box jumps & 2 PULL UPS & 1 BURPEE,... etc until you complete the 12th day.
The catch here is that you have to alternate with your partner. Trust me this parts gets interesting.. Partner A would start with 1 Burpee. Then round 2; Partner B would do 2 PULL-UPS, followed by Partner A doing 1 Burpee. Partner B would then start with 3 Box Jumps, partner A does 2 Pull-Ups, and Partner B does 1 Burpee. You repeat this order until you get to the end of 12.
I think one of the most challenging component for me was the Wheel Barrow Walk. While you partner hold your feet up like a wheelbarrow; the first partner has to walk to the end and back. Communication is important. Edward and Chace gave a demo, and Edward did give fair warning ahead that he had 'gas' and need to release it. He did, and the entire area walked way while laughing. The silly things that we do for laughs.
The other challenging thing was the Overhead Walking lunge. The past week we had done Walking lunges with lighter weights, and shorter distances.
We were told to scale accordingly.
- Pull-ups; I used the machine assist with 80 lb assist. My partner did it without assist.
- Box Jumps; did Step-ups at 24"
- Push Press; we went with 65 lbs (as I had to go with a weight that my partner, Andjea could do
- Dead lift; 135 lb (again using weight that Andjea could do)
- Kettle Bell Swings @ 44 lbs
- Overhead Walking lunge; 35 lb plate
- Kettle Bell Thrusters @ 26 lbs each arm
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| WOD Results @ 10:30 AM; obvious tired and didn't pay attention to "TEAM Name" |
This Team WOD left me breathless and ready to puke at the end. it was challenging. I was the weakest link as I had to stop a few times on the wheel barrow walk, as well as the 75 meter Walking Lunge. But it's completed and now I can rest/sleep...
Misc: No additional attempted to do handstand. I did enjoyed using that rumble roller that was there. I think I might have to look into getting one for home. The foam roller no longer does much for me.
Just wanted to give a shout out to all my readers:
Hope everyone have a Merry Christmas and enjoy that time with your friends, family and/or your Crossfit community!
- Tony Quon
.... tackling one WOD at a time!!!
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