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.