Friday, December 23, 2011

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) 

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