The Mystery WOD

December 23, 2011

I have to share this... my "Secret Santa" from the office is the BOMB!! This was attached to my gift...

Kettle bell, kettle bell, kettle bell rock
Kettle bells swing and kettle bells ring
Rowing and jumping and boxes of fun
Now the clean and jerks have begun

Kettle bell, kettle bell, kettle bell rock
Kettle bell press in the quickest time
Squatting and kipping for the WOD of the day
In the sweaty air

What a bright time, its the right time
To sweat the night away
Kettle bell time, its a swell time
To go sprinting at a CrossFit Game
Step-it-up Sarah C, pick up your feet
Swinging around the clock

Mix and a mingle in the kettle bell beat
Thats the kettle bell
Thats the kettle bell
Thats the kettle bell rock!



In the gift? A fantastic CrossFit poster that I cant wait to frame and hang up, and a TJ's gift card... that every Paleo Eater could use!! It was a fantastic gift and totally made me feel awesome that my Secret Santa knows me so well!!

Todays WOD and warmup were totally kick ass... it was a great 5:30am group today! I think it was a record... there were 5 of us. Of course I was the only one that had to come in to work today... but I am sooo  happy that they all came anyway!! The energy was awesome and for such a tough WOD we all really needed it!

My right shoulder and elbow took a beating through the warmup rope climbs, but I am not letting that stop me, all 6 climbs were completed! The WOD was great... grueling, but great! We all worked hard and M was very vocal pushing us all along. Like most workouts you eventually feel like you have to hop over a figurative 30 foot high wall to continue on... with someone pushing you and cheering you on, it makes that wall only feel like its 5 feet high, and well, since we are all CF Athletes, a 5 foot high wall is NOTHING!! Hell, we walk on walls in our gym!!


Looking forward to our CFW Christmas shin dig tonight!!

WARMUP:
3 Rounds
- 5 Burpees
- 5 Box Jumps
- 2 Rope Climbs
2 Rounds
- 10 Abmat Situps
- 10 Back Extensions
- 10 Air Squats

WOD: "Mystery WOD"
20 Minute AMRAP
- 5 Power Cleans (100lbs)
- 10 T2B (last three rounds K2E)
- 15 Wall Balls (14lbs)
(6 Rounds + 24) 

Comments

Post a Comment

Popular posts from this blog

The 7's

Image
September 15, 2012 Ahhhh, Saturdays. I love Saturday mornings at the gym. I usually get a little more sleep than normal, I get to have a little coffee and "awake" time before heading over and since I dont have a time constraint (most of the time) so its a totally different feeling than 5:30am. On Thursday night M had posted a "challenge" on the board. He, K and another CFWer had completed it and when I was looking at it on the board he posed the challenge to me as well. Told him that I would go for it on Saturday... so today was the day! I woke up thinking about "The 7's" and I knew that I was not going to back away from this challenge. For some reason, I was nervous about this one. I think I was just letting it get the best of me. I knew after talking to K and M that it was pretty deceiving the way it is written on the board. I mean you look at it and think, well, that cant be THAT bad. Than you quickly remember that when a CrossFit workout doesnt...
Read more

Take That Burpees...

Image
August 30, 2011 I was exhausted last night when I got home from work around 7:45. I don’t even think exhausted is the word… my eyelids were heavy and I just wanted to curl up in a ball and sleep. I have nasty fall allergies and I am thinking that the storm may have jumpstarted them with all the trees flying. I was in bed at 9:00 and slept pretty well… Funny thing was, I woke up thinking about CrossFit and what the WOD would be this morning. I was thinking (at 5am) that we haven’t done burpees in a while, maybe I was dreaming about them. I went downstairs and decided to hop on the website real quick to see what was in store… hmmm what do you know… BURPEES! M and K must have been in my head last night! Off to CFW I went, T was there burpee-ing (is that a word) away when I pulled up. I got right into the warmup. Funny how a 200m run feels like nothing now. My feet feel light and my breathing is much more controlled. The 9 fundamentals are coming along every week with my form improving...
Read more

Gerald the Giraffe

Image
January 18, 2017 Tonight after coming home from daycare and watching "a snowman," Mr Z actually said "no" to watching Mickey Mouse Clubhouse... which is a miracle in itself. It was too early for bed time and it was bath night, so I brought him up early to hop in the tub with his other favorites, Nemo and Dory. After we ran around and chased each other all over my second floor while the tub filled up, he took a long (and bubble filled) tub. Its really one of my favorite times of the day. I take him out of the bath, we giggle while I kiss his little feets and tell them they are "my feet." He is all warm and snuggly and smells like Johnson Bubble Stuff... his eyelashes are still a little damp and hes sleepy in his eyes after a fun energy filled day. We lay together in his bed (the twin bed in his room), he makes sure he is positioned just right in the bed with his head on his pillow as tight to my side as he can be... legs crossed (always) and we read boo...
Read more