The 12 Day of Crossfitmas

It’s Saturday, folks, and you know what that means: I coached endurance WOD, WODded, and coached community WOD.

I went forth and back (I never say “back and forth”) regarding what the endurance WOD would be. 100m sprints x 20? 200m sprints x 10? 2-mile time trial? Death by 10 meters? I was going to allow athletes to help me decide, when – just 10 minutes before the start of the session – I had one of my awesome ideas that I’m so known for. Awesomeness and modesty are what I’m best known for. And my good looks. And intelligence. Wait, I almost forgot strength and speed.

First, today’s traditional WOD was the “12 Days of Christmas
1 – Burpee pull-up
2 – Turkish get-ups
3 – Knees to elbows
4 – Wall ball
5 – Kettlebell swings
6 – Box jumps
7 – Push press
8 – Medicine ball cleans
9 – Double unders
10 – Jumping lunges
11 – Pushups
12 – Pull-ups

The first round is just one burpee pull-up. Then the second round is 2 Turkish get-ups and 1 burpee pull-up. The third round is 3 knees to elbows, 2 Turkish get-ups and 1 burpee pull-up. This continues so that the 12th round incorporates all 12 movements.

Endurance athletes ran 200m each round, i.e., after each burpee pull-up, for a total of 12 times (2400 m or 1.5 miles). Will, Rebekah, Sarah, and Nick joined in the festivities, and while there were some modifications of activities, all did splendidly. I did, however, enforce a 50-minute cut-off.

The WOD looked so incredibly fun that I did the same thing at the 10am session, and Kim C. joined me. My goal was to complete all rounds of activities unbroken, and I came this close to doing so. What tripped me up, literally? Read on, dear friends. Read on.

I completed all 12 rounds of 1 burpee pull-up with a dead-hang pull-up, bringing my chin well above the bar. Fifty-three lb. was posted for Turkish get-ups, but I chose to use 35 lb. No problem. Three knees to elbows? Well, I don’t mind if I do! Four wall balls shots with 20 lb. ball and 10’ target? While this shouldn’t have been a problem, I didn’t hit the wall for 3 shots during different rounds; thus, I had to redo. I have come a long way with 53 lb. kettle bell swings, and these presented no problems.

Six, 24” box jumps. Ugh. For whatever reason, I just couldn’t get into a rhythm; try as I might. During the fourth or fifth round, I missed the box. Yes, I missed the box. Not only did I have to redo that jump, I became cautious for remaining jumps. During the twelfth and final round, I had to pause for more than a brief moment between jumps; thus, I can’t call all rounds of box jumps unbroken. 

I thought 7, 75 lb. push press would present a challenge, but I seem to have gotten stronger. However, 8 20 lb. medicine ball cleans became the activity that I most dreaded, although I did complete all rounds unbroken. Nine double unders were usually done unbroken, and I certainly didn’t rest when I missed and I only counted successful jumps. My legs, however, were becoming fatigued due to all of the sprints. Ten jumping lunges are all kinds of fun. I did mistakenly begin round 8 with jumping lunges instead of medicine ball cleans, so I did end up doing an extra 8 walking lunges.

Both rounds of 11 pushups were done unbroken, as was the round of 12 pull-ups. All 12 rounds of 200m runs went well – except that last 200m. I. Thought. I. Was. Going. To. Die.

I completed the workout in 40:24.

Just 6 people attended the Community WOD, and they completed a modified, much easier “12 Days of CrossFit”.

This is the fifth day in a row that Luke and I have gone for a 2+-mile run. I’m once again enjoying running! We passed numerous runners, as Luke likes to run fast. Very, very fast.

CrossFit Morristown | Heavy Dead-lifts & Burpee Pull-ups

After coaching this morning’s endurance WOD, I practiced double unders. As Renee as my witness, I completed 70 unbroken, a new PR! I can now easily do 50 or more unbroken – IF I remember that slow is fast.

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I had a difficult time deciding whether to visit my friends at CrossFit 908 or go to CrossFit Morristown. Both are about the same distance and travel time from Somerset, so I couldn’t use that as a deciding factor. CFM holds an endurance WOD tomorrow evening, and since it’s my double day I decided to visit the box and give them a try to see if I might also want to attend the endurance WOD tomorrow. I’m very glad that I did visit!

The box is slightly larger than CFD, with an entire wall of pull-up bars. On about 2/3 of that same wall are wall ball targets and boxes of varying heights and on the remaining 1/3 of the wall are rows of bars arranged and hanging on the wall. There are about 3 or 4 racks against the far wall, with the same number of long platforms, i.e., a number of people could use the platform at the same time. The wall balls are neatly stacked and arranged, the plates are stacked by weight, the rings are anchored to the ceiling, there are climbing ropes, kettle bells, dumb bells, foam rollers, etc. A very, very nice setup.

My only complaint was with the heat, and it was freaking hot. As there is no air conditioning and no floor fans, it was hotter inside than it was outside, and it was close to 90 degrees outside. I was sweating from the moment I walked in the box, and pounded at least 40 oz of water while I was there.

Mike led the session, and I was very impressed with his coaching abilities. He gathered the group of about 15 of us together and discussed the importance of proper form, particularly for dead-lifts, and the importance of listening to the coaches. I couldn’t agree more.

We then completed a warm-up consisting of a 400m run and 2 rounds of 10 inch worm/push-up/burpees and 5 kettle bell swings. I was already feeling tired. Ha!

Mike then had us put light weight on the bar (I used 95 lb) as he walked us through proper form for dead-lifts. It appears that my ass is too low when I set up. Mike then reviewed proper form for burpee pull-ups. Knowing what the WOD was going to be, I set my goals to complete all pull-ups as dead-hang – no kipping! – and to complete in under 15 minutes.

Next was the WOD, and it was a killer.

15-12-9-12-15 of the following:  dead-lifts 225 lb and burpee pull-ups

I can’t recall the last time that I did a ladder that went down and then back up. This was very, very challenging, both physically and psychologically.

I completed all rounds of burpee pull-ups unbroken and as dead-hang, although I did slow down as the rounds progress. I completed first round of 15 dead-lifts unbroken, first round of 12 in 8 and 4 reps, round of 9 in 5 and 4 reps, second round of 12 in 4, 4, and 4 reps, and second round of 15 in 4, 3, 3, 2, and 3 reps.

I did pause occasionally to get a quick drink of water and to chalk my hands, as I was sweating profusely and having a difficult time holding my grasp on both the barbell and pull-up bar.

In addition to Mike, there were 2 additional coaches providing direction and support. Wow! I received consistent coaching from all 3 coaches. Well done!

I ran out of steam at the end, and missed my goal of under 15 minutes by a mere 3 seconds, for a time of 15:03.