December 25, 2005
3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
Post time to comments.
CrossFit North - 12 days of Christmas workout
Smith on intensity from Cycle Cambridge: http://www.cyclecambridge.com/Smith-HIIT.pdf
Posted by lauren at December 25, 2005 6:06 PM
This is gonna be KILLER. Is Lauren expecting that most of us will somehow binge during the holidays?
Merry Christmas to all and to all a good night! A special prayer for all the service men and women who are far from home. God bless you!
Best Christmas/Chanukah wishes out to everyone reading this. You are all a constant source of inspiration for me, and I truly appreciate being part of such a great community.
Special thanks to Coach, Lauren and the CF Staff and Gods. You are all amazing.
To all: have a most happy Holiday season. Keep the CrossFit love coming!
Merry Christmas all. Thanks again Coach and family. You and the rest of the CrossFit community/family have motivated and driven me to a new physical high! Lets make sure that we keep those in harms way and their families in our prayers. Hoo-ya CrossFit!
MERRY CHRISTMAS EVERYONE!!!
Gonna need this one after the cheesecake and cookies I just ate!!!!!
Merry Christmas indeed....I love this push day/pull day split we have going on. Let's hope Monday is max-effort back squats *crosses fingers*
I usually do Sumo's as sub for the row, should I just do them at a lighter weight for this one and for rxed weight for them as rxed? any suggestions for someone w/o a rower?
Merry Christmas and Happy Holidays from a couple Canadian boys suffering up here in the cold and snow!!
Gonna have to postpone this WOD as our current gym is closed tommorrow (sigh).
Take care everyone!
Crossfit and I are like two great big fat people
in a small boat.
We keep falling down and laughing.
Thanks brother and sisters.
Merry Christmas All.
The Starrett Family
Merry Christmas from Tikrit, Iraq.
Will be posting WOD time later!
Joey Mc- I sub'd 1 SDHP per 10m's rowed w/just the bar(45lbs) last time we had rowing in the WOD. That's what was posted as the sub.
My turn for a question. I just went a did "J.T." @ the gym up here at my parents house. They have a rower, but there's no display to tell how far you have traveled. Would one pull per 10 meters work? Thanks.
Anyone else notice Tabata co-authored 3 of the references in that HIIT article?
Finally, a HIIT (as opposed to HIT) program that works, and we're already on it!
merry christmas , fellow cf's!
Gym closed tomorrow
will be doing run/Tabata L- sits/ something like that.
merry xmas from toronto, ontario, canada
... today's workout looks killer ><
gonna have to wait till monday...gym is closed
Was a good substitute for rows?
Happy Chanukah to all my He-Bros out there and Merry Christmas to everyone else. Special props to those serving in the Armed Forces who are far away from home and not likely to see snow anytime soon (not that it snows in San Francisco either but you get the point). You are appreciated, regardless of shirt size.
MERRY CHRISTMAS ALL. and any other holiday you may celebrate.
Merry Christmas to all from Scotland
Hope you all have a good one!
Merry Christmas to the dude in the picture. Man, I know _exactly_ how you feel.
Well GYM closed so subbed with the recomended Christmas workout which was:
Ten Chimney climbs: No chimney live in flat in UK so subbed with 50 mince pie deadlifts
Will do this WOD tomorrow GYM is closed... what a pitty this sounded like fun.
My first first score. 55 mins as Rx. Didn't help that the rower was in a different place from the weight tent vice the pullup bar- added about 1000m jog total. Hands are still franburger.
Merry Christmas to all from the sandbox.
Merry Christmas everyone!!!
Here's to hoping your holidays are a special one for you and your friends and family.
MERRY CHRISTOAS from SOUTH CAROLINA
Gonna have to sub another WOD, no gym today...Merry Christmas and a Happy Holiday Season to all!
Norm! that is the best Christmas present ever, seeing you suffer on the C2! And to think I'm responsible for introducing you to this torture! Ahh, it warms the cockels of my heart indeed: give my best to everyone in Seattle at CF North.
Merry Christmas from CF FOB Speicher.
Merry Christmas and Happy Chanukah to all. Enjoy the Holidays and thanks to those who serve. Be safe.
"God bless us, every one." - T. Tim
Happy Hanukkah! Merry Christmas!
Happy Holidays to all the boys and girls puttin foot to terrorist ass overseas. My prayers are with you and your families today. God Bless and stay safe.
Also, happy holidays to all the crossfitters out there.
MERRY CHRISTMAS TO ALL
75#sdhp 50 reps
for 3 rounds:
no rower so I simulated the motion while riding stationary bike. I held a 5# weight in my hands and did the rowing motion while pedaling..
all bike rounds 5 mins. w/rowing motion and holding 5#weight.
started w/75#on sdhp but got a lat spasm so I dropped it to 55# round 2+3 broken 30-20
all pullups broken
15-10 10-10-5 10-10-5
Tariq and I went for a 10k run yesterday, so we did J.T. today. Merry Christmas everyone!
Merry Christmas and Happy Holidays from Darlene and Sandy in Ottawa.....
Looking forward to another year with Crossfit...
from crossfit rockford
Merry Christmas to all our troops!
Merry Christmas Everyone!
I didn't know how this one would be so I started out slow and sped up during the workout.
rounds were about 15 min, 13 min and 11 min.
SDLHP broken into sets of 10-15
Merry Christmas everyone- it's lat and trap day. Expletive deleted in respect for the holiday.
Trying to do pullups after SDHPs was very difficult. SDHPs and pullups broken.
Subbed 5:00 min eliptical setting 12 for row.
SSG Rose 32:59
SPC Terry 31:10
SGT Galloway 38:30
SSG Fisher 35:15 (1st c'fit wod) used just bar and assisted pullups
Subbed 50 BW machine rows for 1000 Meter rows, rest as rx'd. All sets were broken. Pullups were tough after the High Pulls. Merry Christmas to all.
didn't have the equipment for today's WOD, so I did "Helen". wow, what a mean lady she turned out to be!!
.25 mile runx3
55# DB swings, as rx'd (2nd set broken)
reduced load PUs, very broken. (i'm a big pull up wuss.)
Happy Holidays Crossfitters!!!!
Merry Christmas CrossFitters!!!! Thanks Coach and Lauren for the gift of health and fitness, every day!!
Christmas 5K with Megan S.
Got a kettlebell today, so I decided to sub kb swings for rowing
100 1 pood kb swings
50 75# shdl
25 pull ups
That took 17 minutes
25 1 pood kb swings, decided to stop
50 sit ups as a cool down
Happy holidays everyone!
Holly crap! I guess I wasn't on Santa's good list. That one hurt. I don't know if it's the lack of strength in my arms after "J.T." lastnight. Or the altitude up here in Oregon. I still got that sick, about to vomit feeling in my stomach. Not to mention the headache. My spelling is even worse then usual....Awsome!
CFWU x3(sub'd push-ups for pull-ups)
The good news is the air base up here has a rower. The bad is they don't have pull-up bars? I had to use a cross member on the cable machine. It left me w/blisters in new spots on my hands. The 75lb SDHP's wrecked me. Broke them up into 20-10-10-10.
Merry Christmas once again brothers and sisters!
Merry Christmas to all you CrossFitters out there! Enjoy some time off. To those on the front lines of the GWOT keep your head down, and take it to 'em!
Team Mosul(Splinter Group)
Merry Christmas Everybody!
As rx'ed except that out rower displays are broken so we just rowed for 4 min each round. I forgot to write down the other guys times.
Mike H: 32:XX
Matt W: 39:XX
Chris C: 29:17
SDHPs sucked! I was doing pull ups on an olympic bar resting over some rafters so I had to use the mixed grip to keep it from rollng around on me. I could barely hang on to the rower grips on the last round. Merry Christmas indeed.
Where do I find the post workout stretching itinerary
3:15:06 and counting - 2 rounds of:
8 beer curls
3 Christmas gift cleans(with rings/kb/CF tshirts inside)
5 Nephew thrusters of 80#.
Merry Christmas from Team Myspace!!!
whats a good sub for 50 mince pie deadlifts??
Merry Christmas to all those who serve, here and abroad!
"holy arm-pump batman", that one was brutal.
as rx'd, 31:25
Did not neven try it after my first Belgian beer at 11.00am (12% I think it was.....)Happy Christmas to one and all.
Merry Christmas and Happy Holidays to be pc.
No gym available so Tabata everything my way.
Squats 23,24,24,23,20,18,18,18 much improvement
Burpees 5,4,4,3,4,3,4,3 kicked my butt
Double unders 9,12,8,10,8,8,7,7
Family thinks I'm crazy.
I haven't felt this good since Crossfit DC with Tom Brose.
As Rx'd: 47:42 Subbed 1000m row for 100 SDLHPs with 45lb bar. All sets were miserably broken and this was all done in the rain.
Time to eat, drink and be merry! Merry Christmas Crossfitters!!
40:39 kipping pullups and broken sumo in sets of 10
Merry Christmass CF'ers.
Belgian beer and Christmas sounds like a very good combination. I think it's time for one...
I did not have the row machine so I subbed power cleans instead. I also changed the weight and reps. I want to dub this one the "Mike". -Powercleans- 95# - 50 reps: Sumo deadlift high-pull- 95# - 30 reps: Pullups- 25 reps: Three rounds for time. My time: 39:50. Merry Christmas and happy New Year, be safe! Thanks CF for what you do. p.s. all my sets were broken and pullups were of the kipping variety.
Merry Christmas B. White. Lets get together soon and do a cf workout!
I have a question. I did the clean WOD for 12-21 today and had alot of discomfort to my wrists when I would drop under for the front squat part of the lift. Is this somthing that goes away when you get used to it or any suggestions ? Anyone else have this problem ? I felt like I could have gone heavier but my wrists were really hurting from bending back.
My sets were 135,155,175 -3
175, 185 - 2
185,195,195,205 - 1
Merry Christmas everyone !!
Gym closed. Subbed a workout I've named after my little girl. So this is Tosh:
3 rounds (21-15-9) of:
Kettlebell swings (1.5 pood)
Parallel bar pushups
3 rounds for time of:
74 pound Sumo deadlift high-pull, 50 reps
25 Modified Pull-ups
Merry Christmas Crossfitters
Rowed on an old Bowflex set at 50 pounds...it's
the only use I get out of the machine anymore;)
100 rower reps/50 75# SDLHP's/25 Pull-ups
for 3 rounds.
Snatch technique practice up to 75# followed by numerous kb swings. More muscle-up practice/attempts but no-go. Still on the list as a year end goal. Leanne S. broke in her new Chapman women's bar that Santa brought.
Limited equipment so did tabata intervals of 1 pood KB snatches (alternating hands each set), push ups, Abmat sit ups, squats:
SN: 8, 9, 9, 9, 8, 9, 8, 9
PU: 20, 16, 12, 10, 10, 8, 9, 9 (felt J.T. on these)
SU: 8, 9, 7, 7, 7, 7, 7, 7
SQ: 19, 17, 17, 16, 15, 15, 16, 17
Merry Christmas, Chris
I did 2 rounds with half reps. Thought I was going to die. Yesterday I was shocked to come off of dips to start push-ups and find my arms went on strike. Today I got done with the SDHP's and my body refused to do a chin-up. I forced my body to go anyway but sheesh!
Give me another crack at it in about a month, Coach. I promise I'll do better. (I promise I'll eat better!)
Dropped the SDHP to 50 lbs; good thing!
Merry Christmas to all.
Merry Christmas to everyone!
CF Torii Beach is on temp vacation, everyone has split to the four winds on a much deserved leave. We will be back at it at the beginning of the year, until then everyone have a great holiday.
33:54 sub 4 min e-trainer for rows... smoked
Merry Christmas all.
Belatedly read the NYT article, got to be the best unintended vindication of Crossfit I've seen.
Crossfit has durably helped me, injurywise, alot, and was exactly what I needed to go way beyond where I was. Yes, and thinking of hooking my Mom up too.
Thanks Coach and everyone.
did 2 rounds of:
100 SDHP's w/45# bar
50 SDHP's w/75#
Stair running x 30 min
17 rounds (of a 7 floor parking garage stairwell, each flight 18 steps)
limiting factor was trying not to trash my (already surgically repaired) knee coming back down too fast
much more fun than running 4 miles :-)
did 3 rounds of:
juan carlos black band standing row x 100 (50,50)
50 sdhp's w/ 75# (20,15,15)
jumping pull-ups 25 (all broken like a toy 2 days after christmas)
total time 39:40
merry christmas to all hope everyone had a blessed day
Tough workout today! around 40 minutes.
Happy Chanukah and Merry Christmas to everyone!!!
sub'd 65lbs, 55lbs, & 45lbs for High Pulls.
and I made really funny faces while rowing also.
This week for sure Reebs!
28:38 as rx'd. had nothing left in my forearms.
38:00 95# SDHP all else as rx'd.
Total time: 29:41
R1: 3:48, 2:54, 2:02; total: 8:44
R2: 4:43, 3:55, 2:24; total: 11:02
R3: 4:44, 3:17, 1:55; total: 9:56
Whew! That was rough. Pukie almost stopped in for a visit. Nice complement to yesterday's pushing workout.
36:41 - Used the rows as a breather and to relax my hands a little; rowed at an easy at 5 minutes per 1000 meters pace. The 75# high pulls kicked my butt and mangled my grip.
2 rds for time of:
50x75# bent-over rows
Had to get ready for Christmas party after I'd barely started round 3.
31:03. Subbed 100 x 45# Bent-over Rows for C2 rower, all else as rx'ed
Wow! That was a bear! 32:42 as rx'ed
And, behold, thou shalt conceive in thy womb, and bring forth a son, and shalt call his name JESUS.
He shall be great, and shall be called the Son of the Highest: and the Lord God shall give unto him the throne of his father David:
And he shall reign over the house of Jacob for ever; and of his kingdom there shall be no end.
1000m Row, level 5 Concept 2
Pull-up assisted, 10@L12/20@l14/25@L14
28:00 timed using gym clock
Only had time for two rounds before work because I forgot a critical piece of law enforcement equipment and had to go back for it (my change of underpants).
BTW=150. Two rounds in 25:20.
Sub'd 1000 meter run (treadmill) for 1000 meter row. Everything else as Rx'd
aahhhhh....didnt even get through two sets.....forearms shot...maybe should have lowered the weight on the sdlhps.....that wat i get for being stubborn.....lookin forward to tomorrow.....
Merry Christmas everyone! Since I donít have the equipment to do the WOD, I went to the track and ran a mile and then did the set of exercises someone special put together for me. Although we are not physically together this Christmas as I thought we would be in our very own place, you are in my heart--mine just canít lie to me. I thought we would be waking up together and having our own Christmas--not just 2 hours together. Anyway,Iíve been thinking about our Christmas together last year and how happy we are together--the pictures really show it all.
Team Fallujah (Still just me---no converts yet)
As Rx'd with dead hang pullups
Did this one on the 26th. What a miserable workout. Used 60# for the SDHP and still took me 39:20. Happy holidays to all the Crossfitters all over the globe.
This one almost broke me. Somehow I finished with a misearable time. it made me want to by a rower, as my lower back felt like it was going to explode.
subbed 45lb sdhp for rows- 100 also assisted pull ups for an amazing slow time of 1:03:38. Just proud that I finished
38:26. SDLHPs with 40# bar and from the hang position to prevent wear and tear on the lower back. This one hurt and it will be awhile before I recover. Glad tomorrow is a rest day.
32:47 as RX'd
Kinda did my first muscle up (started with a slight jump). Will keep working on it.
Thanks to Dan and Sue from Crossfit Rockford for openning the doors up to me.
33:28 as rx'd. SDHP's murdered me...
40:29 as rx'd
I pretty muched sucked after pulling too hard on the first row. I never could find a rhythm and it smoked me.
cfwu X 3
WOD - 32:30
My arms felt so big, I got a little nostalgic for the Mothereffing Arms Days of yore.
I don't know if you heard me counting but I did over a 1000 sumo dead lift high pulls. It's boring but it's part of my life.
Completed 12/26, afternoon.
Ouch. Plan was for 2:00/500 pace on the rowing. The 3rd round blew that plan. This worked out great at my gym. The gravitron is right next to the C2. I put the 75# bar between the two and went at it. This allowed me to to sit on the C2 between SDHP broken sets.
40:05 w/ half volume pullups.
Three round for time:
1000m Row: 3:59.6, 4:03.5, 4:26.6(so tired at this point) Damper on 5.
75# SDHP x 50: 4:21, 6:50, 6:00 all broken into 10's and 15's
12 pull-ups: 3:19, 2:35, 1:27 All gravitron assisted after first few singles.
Finished with a few sets of hollow-rock/v-ups, hanging L-raises, and a few KTE.
~35 min. as Rx'd
Includes some travel time.
38:14 with 40# low cable rows subbed for rows 100 reps.
This was my first Crossfit workout and all I can say is, "wow!" That was tough.
I completed it in 40:13, substituting Dumbell DHPs for SDHPs. My goal was to finish under 40 but I just didn't have enough left in my arms to finish that last set up pull-ups without failing and resuming after every four reps. Looks like I have a ways to go before I'm in the league of those of you finishing this workout in under 30 minutes!
A side note: I wore a heart rate monitor throughout this workout. My average heart rate for the 40 minute duration was 163. That's nearly as high as my average heart rate for a strong 5-mile run.
1st set: 10:50
2nd set: 16:05
3rd set: 19:44
The last set was murder. The closest I ever came to puking at the gym. I had to actually stop and walk around for like 2 mins before I could continue.
The rowing murdered my forearms.
My wife wants to go see King Kong but I am completely destroyed from this WOD. I see bedrest in my future.
Rowing as Rx'd; Sumo dead lift high pulls at 27.5 kg barbell; assisted pull ups at 30kg - 44 mins. However, have an injured knee, so difficulty with the SDLHPs.
This was a Killer did this after doing a few leg weights (already using excuses).
Rowing as rx'd
Sumo deadliftt high pulls 35kg (which is 77 pounds)
Assisted pull ups at 3okg
Time = 45 mins
A day late.
31:45; carrying an extra 10 pounds of tamales, cookies and pumpkin pie...
46:38 - First workout after a week off... tough one.
Rows w 65 and 55 lbs on the last two sets
Done as Rxd in 28:50. This workout absolutely smoked me.
@ S King,
If your wrists are hurting it is due to poor form.
Your wrist should not be supporting the weight -- it is your shoulders that the bar should rest on.
35 min only finished 2 rounds-cross fit u have gone too far this time
29:22 Air...where did the air go?! I tried my hardest to find it but had little luck. I thought my stopwatch malfunctioned when I saw a sub 30...but I had 2 other clocks for validation. Please never post this wod again!
Only 2 rounds as RX (Jump assisted pull ups)
almost puked after 2nd round of sumos
This was a killer... as rx'ed 41:22 i did the set from yesterday and was making this one up today my legs were killing me on the sumo's...
Much tougher than I thought.
Rows as Rx'd
Modified Sumo pulls each round 70#/60#/50#
Pullups as Rx'd (various grips)
Team Ruthless CF Va
as RX'd 26:29
did 50 45lb sumo dl high pulls
about 25 minutes.
Wanted sub 20, got 24:35.
sub'd 4 minutes of heavy bag for row and used 80# for sdhp. sdhp took the longest but the pull-ups were hard after so many high pulls.
Still out of sync with workouts. Did this one Monday night...
Warm Up: 4.17 miles... and how did I know I did 4.17 miles exactly? My wife gave me a GPS running device that times my runs and distance automatically. Very cool!
JT: (regular dips) 10:01.
Completed this on 12/27 and reposting here for benchmarking purposes.
48:21. Decided to lighten the weight to increase intensity, so I did the Sumo deadlift high-pulls with the bare 45 lb bar. Still couldn't do complete sets, but I suspect if I did the 75 lb pulls, I'dve taken an hour and a half to complete the workout. As usual, the pullups were assisted to a net weight of 180 lbs and I kipped. A lot.
Wore my heart rate monitor during a WoD for the first time. Heart rate varied between 145-168ish, mainly in the high 150s to mid 160s. I'm 35, for what that's worth. BW is 243 as of this morning.
I'm a wimp so I did:
21 pull ups - body weight = 240lbs
21 sumo dead high pulls - 100lb fat bar
15 pull ups
15 sumo dead high pull
9 pull ups
9 sumo dead high pull
Completed in 27.30
My grip was fried!
WOD on 051228 as RX'ed
43:21: SDHP and PU's very broken
CF WUx3 without pull-ups
1 round in about 17 ( pretty lousy time), SDHP's done with 65#'s. Didn't have time for the other two rounds ( I hate not finishing a WOD).
Done on Wednesday, 66:00 *phew*
Getting back on track after 'slipping rib' injury. Pull ups are still a bit hard and achy. But new year, here I come!
I did not have a rower and my shoulders have been bothering me a bit so I made two modifications.
1.) 3 minutes of jump roping with weight in the handles as a sub for rowing.
2.) Deadlift 50 reps with bodyweight (160) as sub for sumo high pulls.
I have never almost puked so many times in one workout. The high rep deadlifts damn near killed me. Family was getting ready to call 911 ;)
Time: 36 minutes of hell.
You guys rock! I figured I'd post a time of someone who is actually mortal.... Exactly 30min (but with 3 rounds of 1000m row, only 25 reps of 45lb SDHP, 25 assisted pullups)- with a bout of stair running and dodging some gym goers as the equipment was all in different places in the gym! my forearms were fried. I had a hard time holding on during the pullups!
Good work everyone!
sub 66#s for sdhp, all sets brkn