WOD: 12 Days of Christmas
1 100 m sprint
2 Clean & Jerk (155#/115#)
3 Chest to bar pull-ups
4 Clapping push-ups
5 Box jumps (30″/24″)
6 GHD sit-ups
7 Ring dips
8 MBC (20#/14#)
9 KBS (1.5/1.0)
10 V sit-ups
11 Wall balls (20#/14#)
12 Broad jump push-ups
If you know the song, then you know how this works.
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Image courtesy of www.crossfit.com
Eugene Marathon
There is continued buzz around the box about a bunch of us rolling down to Eugene, OR in May to run the marathon. Okay, some of us are talking about running the 5K, maybe, just maybe we can convince a couple of you to jump into the 1/2 marathon. At any rate, if you want to save a bit of dough on the registration, do it before January 2nd. On January 2nd the cost of registration jumps up a bit. Click here to register.
I am going to be putting together a CrossFit Endurance inspired marathon training plan. This will entail 2-3 runs per week in addition to your CrossFit training. This will be a significant departure from traditional marathon training plans. There will be no LSD (Long Slow Distance) training involved. It’s CrossFit, so it will all be at high intensity. I successfully used this style of training to prepare for my fastest 1/2 marathon and also for my first 50 mile ultramarathon. If you will be joining us in Eugene, and you’re interested in shaking up your run training, let me know and I’ll give you a copy of the training plan.
Certification Sat/Sun 8/28-29
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Stumbled Upon
Glad to hear you’re sick Angela or is it McKenna?
Today was awesome. Phenomenal turnout and inspiring effort put out by everyone. Coaching the first group really got me fired up to get after it with the 2nd group. Tonight will be a blast and well deserved. Hope we don’t all pass out by 9pm
See y’all in a couple of hours.
Can u say pain all over.. Wow nice work everyone! That WOD was way more painful then the turkey day WOD for me! We better be having some good grub and drinks that’s all I’m saying! Thanks to everyone for cheering me on through the whole WOD!
Oh yeah, I’ll need a copy of the training plan… I registered for the marathon a few weeks ago. Looking forward to it.
Scott… I dare ya! You can do it! If it makes you feel any better, Cade also thought we were only going through the sequence once.
34:48 today for the WOD… good stuff! Everyone rocked it! I LOVED IT! See ya tonight.
WAY TO GO everyone!! Its always nice to walk into a workout thinking (no prob) then figure out that we have to repeat 12 times….ouch.
Right now my bodys says NO on the marathon
but it does sound fun! Someone talk me into it hehe
That was fun! Thanks for all of the support and encouragement, especially at the end! I am thinking that this is what dying must feel like. Sorry Cade if I snapped at you – short(wo)man syndrome, I suppose. Looking forward to tonight!
Nice! Do we get extra credit if we wear a Santa hat? I most definitely want a copy of the training plan too!
I had a feeling that the 12 days of Christmas might inspire a WOD! Bring it on!