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  • CrossFit Journal: The Performance-Based Lifestyle Resource



Tuesday 29 December 2009

Posted by The Coach on December 28th, 2009

“Perhaps what we call genius has something to do with a learned state of consciousness, a way of attending to the stream of mental experience. Perhaps many more of us could hear inner melodies, find guidance and inspiration, achieve breakthrough insight – if we would only pay more attention to the fleeting images and the quiet intuitions presented to us by the creative mind”… Willis Harmen.

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6 Responses to “Tuesday 29 December 2009”

  1. andrew said

    wu – 1km row, mobility drills, CFWU

    10,9,8,7,6,5,4,3,2,1

    thrusters
    burpees

    the weights in challenge must be wrong. 45kg felt so fkng heavy..

    24 mins

    stretch, foam roll

  2. gus said

    squat: 5-5-5-5-5
    60-70-80-85-90

    deadlift: 3-3-3
    100-110-120

    happy with squats, deads were average.

  3. Adam Piller said

    warm up
    1000m row
    5 min skip (double unders practise)
    mobility
    1 round KBCC with 12kg KB

    wod 1)
    ladder – 1 to 10 reps
    60kg hang squat clean then muscle up to ring dips
    (only one muscle up to get into ring dip position – unless you fail then you gotta muscle up again to perform remainder of ring dips) this was quite hard with only 2 people, total of 55 HSC, 10 muscle ups, 55 ring dips

    wod 2)
    30 tyre flips
    then 3 rounds of
    30 calories air-dyne
    30 box jumps
    then
    30 pull ups
    time 14.09mins

    felt really sloppy after a bender of christmas pudding and beer, beer, beer and more beer!!!

    back to training now so all good!!

  4. graeme said

    thx biljana for the inspiration …..

    50-40-30-20-10
    Skips (x3)
    Situps
    Pushups
    then 300 skips to finish
    22.33

  5. Biljana said

    You are welcome Graeme! Good job! 🙂

    Warm Up – 1km Row & mobility stretches then –

    ‘Deck Of Cards’ WOD

    All numbered cards at face value
    Ace=1, Jack=11, Queen=12, King=13

    Joker = 50 Double Unders
    Hearts = Sit Ups
    Clubs = Squats
    Spades = Lunges
    Diamonds = Push Ups

    Damn Joker came up first from the deck and then seemed to hit most of the big numbers early on. I’d complain to the coaches about the draw but I shuffled the cards myself!! LOL! I really liked this WOD -lots of fun doing it with Nikkolas. 😀

    Whole Deck completed in 19:52min

  6. graeme said

    WOD as above then felt like a 25 km bike ride this evening

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