Last one of the year!

 

3-Minute Partner Stations

1. Sled push + kettlebell swings

2. 15 double-unders (30 singles) + back extensions

3. Plateworm + broad jumps

4. Tire flips + jumps

5. Pull-ups + stairs

And as a farewell to 2010:

8 x 20:10 – burpees

 

Happy New Year, and thanks to everyone who joined us in 2010!

5 laps

3 squat cleans (barbell or dumbbells)

40 jumping jacks

3 squat cleans

30 kettlebell swings

3 squat cleans

20 box jumps

3 squat cleans

10 burpees

5 laps

10 burpees

3 power cleans (barbell or dumbbells)

20 pull-ups

3 power cleans

30 sit-ups

3 power cleans

40 push-ups

3 power cleans

5 laps

Holiday Workouts

By Mike

First of all, happy holidays to everyone!

I personally had an excellent Christmas filled with family, friends and great food. It was amazing to just relax, sleep in, and have nothing on the agenda other than a WOD, which could happen whenever I felt like it. Awesome!

On Dec. 23, I did the CrossFit 204 30. I had no choice but to do it first thing in the morning because I had a nine-hour day at the salon ahead of me. I knew I would be too tired to do it later in the evening. My time was 21:28, which I was happy with. The 210 meters of bear crawl were pretty crushing, and I lost a lot of time there. My legs were still pretty sore from the squat cleans the night before. But I know that ideally I need to get some training done when I’m not quite recovered from the previous workout, because let’s face it, that’s CrossFit.

I took Christmas Eve off and trained Christmas Day. I worked on overhead squats, building to a heavy single. I got up to 160 lb. and decided to go for 185 lb., which would be a 5-lb. increase for me. I won’t lie: it was heavy. I couldn’t quite find the right bar path, and my elbows felt weak, so after I rode the weight down, my hips twisted slightly and I lost the weight. I wasn’t terribly disappointed. I know this weight is very achievable for me and I plan to get it done next time. I finished with 40 snatches at 65 lb., which took me about 5 minutes. Mike didn’t want me to crush myself but really focus on technique in the middle of high reps.

Boxing Day was a rest day (if you call shopping on Boxing Day “restful”—ha!). Monday, I did a nice little 10-minute WOD Mike put together for me: AMRAP in 10 minutes of 3 snatches at 75 lb., 5 ring dips and 20 wall-balls. I got exactly 4 rounds. The dips were definitely what slowed me down, but we saw that coming. I crushed the wall-balls—all sets unbroken—and I’m strong enough to muscle the 75-lb. snatch up even when I’m tired.  I also worked on handstand push-ups and did 4 reps! I have to break them up and shake it out between reps, but these are moving along really nicely. I finished with 3 sets of 20 GHDs with 30 seconds between sets.

Up next: a guest appearance at tonight’s CrossFit 204 class.

Here are some highlights from the Christmas Day workout.

In the first one, I’m working up to a heavy snatch after taking about three months off of snatching because I didn’t have a good place to do it (thanks, Dale!). In the freeze frames, you’ll see how some small form errors are causing me to miss weight out front. I’ll be working to fix that in hopes of nailing a 100-kg snatch in 2011.

In this video, Dale is working on overhead squats, and Crystal is working up to a heavy single after a long OHS lay-off. It goes pretty well, and with more practice they’ll both get more weight as the form breaks disappear.

Winnipeg–With Christmas and New Year’s falling on Saturdays, we will be making a few adjustments to the schedule.

There will be no class on Saturday, Dec. 25.

On Saturday, Jan. 1, the gym is open from 10 a.m. to 2 p.m. We will not have an official class, but we will post a workout if you want to do it on your own and start the New Year off right.

Relax over the holidays, and get ready to get stronger and faster in 2011!

12 Days of Christmas

1 handstand push-up or push-up

2 lunges

3 sit-ups

4 squats

5 dips

6 box jumps (18, 24 or 30)

7 push presses (25/40 dumbbells or 95 barbell)

8 burpees

9 pull-ups

10 kettlebell swings (35/55)

11 double-unders or 22 singles

12 tire flips

It’s been a few days and a few workouts since I’ve posted, so here is a recap from Sunday until Wednesday.

Sunday was the standard gymnastics practice: HSPUs, ring dips and pull-ups. I finished with 5 rounds of 3 L-pull-ups, 5 ring dips and 20 double-unders. The pull-ups were the hardest for me, and now that I have the kipping technique down on the dips, they were a breeze. Total time was 7 minutes.

Monday was a heavy squat, and I worked up to an easy 215-lb. high-bar back squat, but I wasn’t able to move 230 lb. Next, I worked up to a heavy set of deadlifts and I did 275 lb. for 3, which is just 5 lb. off of my previous one-rep max. This is good news! I finished with glute-ham raises and 3 sets of AMRAP kipping toes-to-bar. My sets have increased to 8 reps, which I’m really happy about.

Tuesday was a heavy push press. I did 115 lb. easily, but I wasn’t able to move 130 lb. This seems to be a common occurrence with me in the third week of training. The rest of the workout was all triceps and shoulder-specific movements.

Wednesday was definitely the highlight of the week for me. I finally got an HSPU where I wasn’t falling away from the wall and I finished at the top locked out and in a handstand. Yeah! It has been almost two years of work. I’m going to revel in this before I start thinking about repping them out.

I followed this up with the CrossFit WOD they did at the inaugural USAW-CrossFit Open in Colorado: AMRAP in 10 minutes of 6 squat cleans (30 kg), 12 pull-ups and 24 double-unders. I managed 5 rounds, 6 cleans and 5 pull-ups. The goal was 5 rounds, so I beat that, but of course I’m thinking, “Well, I should have gotten 6!” Mike coached me through this and told me afterward I was moving so well through the WOD that he had to double-check the weight on the cleans to make sure we hadn’t messed it up! Nice! Compared to the women in my weight class, I would have placed third. Slowly I am starting to gain the speed I’ve been working toward! I’m thrilled with the day, and I’m going to use the positive momentum to carry me forward.