Saturday 091212
“Twelve Days of Christmas”
12 Box Jumps
11 KB/DB Swings, 55/35 lbs
10 Thrusters, 95/65 lbs
9 Ring Dips
8 Squat Clean & Jerks, 95/6 lbs
7 Sit-ups
6 Wall Balls, 20/16 lbs
5 Pull-ups
4 Burpees
3 Toes to Bar
2 Sumo Deadlift High Pull, 95/65 lbs
1 Handstand Pushup
Post rounds completed/time to comments.
To be completed just like the song goes. On the first round you will perform 1 Handstand Push-up, on the second round you will perform 2 Sumo Deadlift High Pulls and 1 Handstand Push-up, on the third round you will perform 3 Toes to Bar, 2 Sumo Deadlift High Pulls and 1 Handstand Pushup, etc. Complete as much as you can in 30 min.
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December 11th, 2009 on 9:55 pm
Seriously? I was just thinking the other day that I was excited to do this WOD this year if it were the Christmas Eve WOD again. (I think it was Christmas Eve last year.) I was out of town last year but am not going anywhere this year. And it’s programmed on my day off. Fantastic. It’s only Dec 11, so I still have time to ask the PCF Santa…
December 11th, 2009 on 10:28 pm
1. Vegas Mike. Hope you guys sent him off in style last night – truly sorry I could not be there. In the events of this week (more below) I forgot (ignorance is bliss) the party was this Friday until I called Brian to tell him he’s weak and he reminded me . . . thanks buddy. Vegas, stay classy.
2. WOD. CrossFit Wilmington (my parents house). 3 rounds of 10x OHS (105#), 20 pushups, 500m row. ~12+45. Don’t laugh, but there was something about this WOD that was pure evil (oh look, rowing). Seriously, this was almost Fran evil. I was planning on going 4 rounds, put the bar up for the fourth round and collapsed. At that time I decided to “amend” the workout.
3. The work week. Let me tell you all some places you did not want to be this week. Albuquerque. Freezing. Denver. Freezing. Chicago. Another level of freezing. Syracuse. Freezing.
Miss everyone, especially Guch, see you Sunday.
December 11th, 2009 on 11:39 pm
I have a question for all you expert athletes out there! I did “Annie” the other day…it was my first WOD in 2 months. I’ve been very sore since (which I expected). However, today, my abdomen is swollen! I’ve never had this happen to my abs…not even when I was going on a regular basis. Do you think it’s normal?! Why did it happen?!
December 12th, 2009 on 12:07 am
OMG…..reminds me so much of JEN……DARN…..I remember I was wrecked after this one……
December 12th, 2009 on 7:34 am
As I get ready to board the plane i want to thank you all who have made this such an amazing year. Too many to name but you all have been influential in my life. I may not have been able to get the words out last night (damn Stella) but I want you to know that I love you all and look forward to seeing you back in Vegas or at the box if I am lucky enough to return. God Bless you all and have a safe and enjoyable Christmas season.
Vegas Mike
December 12th, 2009 on 9:38 am
MIKE!! I am so sad i missed your party! The box will never be the same.(I am sure thats what all the girls say when you leave)
December 12th, 2009 on 10:21 am
Dan,
Feelings are mutual.
December 12th, 2009 on 10:26 am
10 complete rounds and until the 7 situps of round 11.
December 12th, 2009 on 10:31 am
Vegas Mike,
:’( going to miss you
December 12th, 2009 on 11:04 am
Vegas Mike- COME BACK!
Happy Birthday Dave!
December 12th, 2009 on 11:18 am
Completed nine rounds; hurt my shoulder on the tenth so I stopped. Used 75 lb bar, black band for ring dips and pull ups. box for hspu
December 12th, 2009 on 11:32 am
10 full rounds plus through 5 squat clean and jerks in round 11
Scaling:
HSPU on short box
45# bar for SDHP, C&J, and thrusters
20# kettelbell
Used blue and thin red bands for ring dips and pullups
Toes to bar were more like knees to elbows (or knee lifts by the end)
12# medball for the wall balls
Wow. Couldn’t move for about 5 minutes after this one.
December 12th, 2009 on 12:03 pm
11.2 rounds (did box jumps and kb swings of 12th round)
December 12th, 2009 on 12:35 pm
11 rounds. everythng rx’d except 1 red band for ring dips.
December 12th, 2009 on 12:40 pm
11.3 — finished 10 thrusters but no dips.
great wod!
December 12th, 2009 on 1:09 pm
11 rounds + 5 box jumps. Not rx’ed, but still painful.
December 12th, 2009 on 1:20 pm
Vegas, very sorry that Chad & I couldn’t make it last night — fair winds on your way back home. See you in March!
December 12th, 2009 on 1:36 pm
11+ 3 thrusters
scalings: thin band on ring-dips, blue band pull-ups, 55lbs bar, 12# med ball, hybrid knees-to-elbows and toes to bar
December 12th, 2009 on 1:53 pm
Mike, miss you already. Vaughn and I went shirtless in your honor today. Wanted to continue the shirtless WOD at Whitlows during brunch but Tes and Emilee said no.
This was a GREAT WOD. Awesome month of programming Tes!
11 rounds + 6 thrusters.
December 12th, 2009 on 2:21 pm
10 full rounds and then made it through the 8 squat clean and jerks on round 11
December 12th, 2009 on 3:29 pm
10 days of Christmas and made it through ring dips in rd 11. Squat clean n jerks & thrusters consumed too much time. Great wod for a sat morning.
December 12th, 2009 on 3:53 pm
just squeeked in the 12th box jump. rx’d plus 2 pood kb, because I could hear Vegas say “lets use the 2 pood” and as Gabe said, shirtless in your honor, going to miss you around the box buddy! video to be posted soon.
December 12th, 2009 on 4:07 pm
10 rounds + 11 KBs and 10 squat cleans.
Blue band for pull ups, ring dips, and scaled HSPU.
December 12th, 2009 on 5:03 pm
9 rounds + sit ups on 10th. Scaling – 55#, 12 wall ball, red band dips
December 12th, 2009 on 6:36 pm
Finished the 4 burpees on the 11th round.
Great WOD. RX’d with the exception of HSPU – the first one was great, after that the ROM was increasingly questionable.
Vegas, it’s been great having you around! You will be seriously missed.
December 12th, 2009 on 10:30 pm
Saturday Morning WOD at CrossFit Wilmington (Parents House):
Original Plan, 3 minute rounds, 10 105# Deadlifts, 5 25# kettlebell squat snatches (each arm), go as many rounds as possible until you can’t complete a round. Turned out to be too easy in the alloted time, after the 3rd round changed it to 2 minutes. That made it much more challenging – cut myself off at 10 rounds (back getting saucy). Had I started with the 2 minute time interval from the start, probably would have been perfect – imagine I would have failed at about 10 rounds, which is what I was shooting for. Like working the asymmetrical stimulation the kettlebell squat snatch provides . . . nowhere to hide on that one.
P.S. Army Navy game was OK – much closer, but Navy won 17-3 . . . Army had their chances, but couldn’t convert.
September 2nd, 2010 on 9:37 pm
Just a small smiler to spread the good words and thank you for your great site
Optimist: Someone without much experience.