Goodbye 2009

The last workout of 2009 was a blast. Working as a four person team made it fun as did having two visitors from Australia. I don't remember their names, but they were a lot of fun. Happy new year!


WOD:

• 100 KBS (24/16kg)
• 200m Run
• 300 Push Press
• 400 Squats
• 400 Sit Ups
• 300 Push Ups
• 200m Run
• 100 KBS

Done in 4 person teams. Only 2 people can be working at a time.

A Lonely 6 AM

This morning there were just two of us for the 6 AM workout and only one of us did the "cookie". I'm guessing the numbers will pick back up when the holidays are over.

WOD: Bench press
Work up to a working weight and do three sets of 5.

The workout concluded with a "cookie":

• 7 chest-to-bar pull ups
• 7 weighted lunges

Do the cookie 5 times without rest. My time was 5:27.

Monday Morning

A handful of diehards showed up this morning for the 6am workout. After the warm up we worked up to a working weight for 3 sets of 5 dead lifts. When everyone was ready, we did the following.

WOD: 3 sets

• 400meter run for time
• 5 dead lifts (185lbs)  

After the run, we had 5 minutes to recover and complete 5 dead lifts. Then we did it all over again twice more. My 400meter run times: 1:25, 1:29, 1:24

CrossFit Disco

Shari brought us our work of the day this morning at 7 AM. After eating junk all day on Christmas we were greeted with "CrossFit Disco", from the CrossFit gym in Stockholm. I was dragging from the very beginning.

WOD: CrossFit Disco

• 70 double unders
• 60 kettlebell snatches (30 each arm)
• 50 box jumps
• 40 wall ball burpees
• 30 pull ups
• 20 clean and jerks (89lbs)
• 10 clap pushups

The two other people working out smoked me. I finished in 28:49.

12 Days of Christmas

Like the Thanksgiving workout, the Christmas eve workout put together by CrossFit Santa Cruz Central was a lot of fun.

WOD: “12 Days of Christmas ‘09″

1. Rope Climb
2. HSPU
3. Lunges (each leg)
4. DB Push Press (25#/35#)
5. DB Front Squat
6. DB HPC or Hang Split Clean
7. Pull Ups
8. Dips
9. Double Unders
10. Sit Ups
11. Calories on rower
12. Burpees

The workout is done the way the song of the same name is sung. Do 1 rope climb. Do 2 hand stand push ups (HSPU) followed by 1 rope climb. Do 3 lunges (each leg) followed by 2 HSPU and 1 rope climb. Etc. etc.

The workout is for time. I finished in 34:18.

12 Days of Christmas workout action shot at CrossFit Santa Cruz Central.

Sounded Easy

The workout on Monday sounded easy. It wasn't.

WOD:

• Cleans
• Ring dips

Do the above for 6 reps, 5 reps, then 4 reps then rest for three minutes. Do it three times for time.

My times:

• 2:31
• 2:48
• 2:30

Witness the Clean:

Another Awesome Workout

it was the morning after a late night Christmas party. Time to pay for the fun.

WOD (3 rounds of the following):

• 800 meter run
• bench press (10 reps)
• kettlebell swings (10 reps)
• chest to bar pull-ups (10 reps)

I finished in 23:19.

Kettlebell Swings: