“The 12 Days of CrossFit” x 2

photo-2As  I was responsible for feeding the cats their second breakfast, I did so after coaching the 8:30 Boot Camp. I also took Luke for a nice long walk. Thus, I didn’t arrive at CrossFit Surmount until 10:30. This meant that I had just an hour to gather equipment, warm up, and complete the WOD. Uhm, I didn’t really get to warm up, as I didn’t start the clock until about 10:50.

“The 12 Days of CrossFit”

1 wall crawl OR rope climb OR muscle up OR  Turkish get-up (per arm)
2 handstand pushups
3 chest to bar pull-ups
4 stiff-legged dead-lifts (95)
5 squats (front, back, or overhead)
6 ring dips
7 box jumps (24 30)
8 toes to bar
9 KB swings (52)
10 wall balls (20)
11 man makers
12 hundred (1200m) run

This was as difficult as I imagined it would be. I didn’t start of at all well, but my performance improved as time progressed. There’s something to be said for warming up before working out.

Uhm, having not even attempted a muscle up, I failed the first rep. Fortunately, that was the only failed rep.

I completed all rounds of HSPUs, C2B pull-ups, dead-lifts, back squats, ring dips, toes to bar, and KB swings unbroken. I missed the 5th rep of the very last set of box jumps. Yup, it was quite a Holly-day. Ouch. I also missed the third wall ball shot of the first round.

I used 35# KBs for man makers, and today 35# felt like 135#. I did not allow myself to take my hands off of the handles, but I certainly can’t say that the man makers were done unbroken.

I ran the old 400m course 3 times. Running is usually fun. Usually.

The final set of man makers went much better than the first set, as did all of the remaining activities — except that missed box jump.

Time = 38:27

12 muscle ups

22 handstand pushups
30 chest to bar pull-ups
36 stiff-legged dead-lifts (95) 
40 back squats back 
42 ring dips
42 box jumps 
40 toes to bar
36 KB swings 
30 wall balls 
22 man makers
1200m run

Coach Chris led the 4pm session (and splendidly, I might add), so I decided to do the workout again. Why, you ask? Because I do indeed enjoy working out with others. Why don’t I do it more often, you ask? Uhm, for a couple of reasons: 1.) I do not mind working out alone, and actually most days prefer to do so; and 2.) I wonder if, when I do work out with fellow Surmounties, if my doing so is inspirational or de-motivational.

I’ll rely upon those of you that worked out beside and with me today or who have worked out with me in the past to let me know. Is it annoying to have me work out with you? Would you rather I not do so? Be honest. Not you, Steve B. Lie to me instead.

I do attempt to level the playing field; thus, I completed the following:

“The 12 Days of CrossFit”

wall crawl OR rope climb OR muscle up OR  Turkish get-up (per arm)
2 handstand pushups
3 chest to bar pull-ups
4 stiff-legged dead-lifts (95 105)
5 squats (front, back, or overhead)
6 ring dips
7 box jumps (24)
8 toes to bar
9 KB swings (52 60)
10 wall balls (20)
11 man makers
12 hundred (1200m) run

As I knew what to expect, I paced myself accordingly. I truly enjoyed working out beside and with Sarah, Lorraine, Alan, Felicia, Brad, and Emily.

My goal was to complete all rounds unbroken — except for man makers. Goals should always be realistic. Ha!

I did begin with a muscle up and then thought, “Don’t push your luck, Paul. Do wall crawls or rope climbs instead.” I hadn’t taped my left ankle for rope climbs, but I had worn long socks. I did a rope climb for the remaining 11 rounds.

I completed all rounds of everything — including wall balls — unbroken, except for box jumps. I didn’t fully extend my hips for 1 rep, that I re-did, and I paused during one of the reps of the last round. I was all up inside my head, yo.

Uhm, 105# felt heavier than 95#, particularly when cleaning and jerking the bar in preparation for back squats. Heavy, but manageable. Uhm, 60# felt no heavier than 52# for KB swings. I used dumbbells instead of kettle bells for man makers, although I nonetheless used 35#.

Two, 35# KBs or DBs is half my body weight, bitches. Half of my body weight. Bitches.

I finished a mere 20 seconds faster than earlier in the day. I’ll take it.

Time = 38:07

Grand totals:
13 muscle ups
11 rope climbs

44 handstand pushups
60 chest to bar pull-ups
72 stiff-legged dead-lifts (95) 
80 back squats back 
84 ring dips
84 box jumps 
80 toes to bar
72 KB swings 
60 wall balls 
44 man makers
2400m run

2 thoughts on ““The 12 Days of CrossFit” x 2

  1. I have workout with you and have enjoyed it. I find it motivating. I will say I do though like having your feedback and encouragement during. So am good either way!

  2. Steve B says ” it is definitely inspiring and makes me believe that the journey has a lot further to go and all the hard work will continue it to lead to better and better things.” And he is telling the truth!

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