Yep, as the title of this edition of the FFB implies, I did the 12 days of Christmas  WOD again.

It was the WOD for the class at the gym today, so I decided to tweak it a bit and have another hit at it with the 7am crew.

Session :7am

12 Days of Christmas (take 2)

Performed as the song goes (so round 1 = 1 rep, round 2 = 2 reps then 1 rep…)

Start each round with the new movement.

1 clean and jerk @100kg

2 muscle ups

3 toes to bar

4 burpees

5 pull ups

6 front squats @50kg

7 ring dips

8 plyo lunges

9 box jumps

10 wall balls

11 swings @ 32 kg

12 thrusters @50kg

Time: 34:50

This wasn’t as bad as Saturdays effort but still smashed me nicely. As with Sat I didn’t really do it ‘for time’, rather just tried to get through the volume of work and nail those C&Js each round nice and cleanly.

Jerking technique has come along in leaps and bounds since working with Chad about a month ago and the hardest part of the movement was lowering the bar without dropping!

100kg clean is getting easier, especially for singles, keen to attempt the WOD from the CF Raw Commando competition I did a few months back which smashed me (3 rounds of 100kg cleans & 10 over box jumps) as I reckon I could probably do at least the first two rounds touch and go! (or very close to)

Can’t say the news that they’re only taking the top 48 from the open through to regionals next year was welcome.

Time to step it up a notch or 10!

Thursday was a rest day due to my lower back being pretty sore (right on the discs) but I had every intention of going bananas on Friday.

That failed.

Friday Session: 10am

Warmed up for 20mins then worked up to 140kg for 10 sets of 3 squats

Did 1 set, felt like shit, packed it in.

WOD

2 Rounds

500m Row

15 Box Jumps

15 Push Ups

15 Sit Ups

15 Swings @32kg

Time: 7:01

I think my body needs some time off from the heavy stuff loads. It’s been big week after big week for the last few months and I think a few days off over Christmas will work wonders! AND with the agony of today’s (Saturday’s) session, a light Friday wasn’t to bad!

Saturday Session 7:30AM

12 Days of Christmassacre!

Performed as the song goes (so round one = 1 rep, round 2 = 2 reps then 1 rep…)

1 Snatch @75

2 Muscle Ups, 1 Snatch

3 C&J @75, 2 MU, 1 Snatch

4 Handstand push ups, 3 C&J, 2 MU, 1 Snatch (each round continues to add an exercise and work back through the previous round’s exercises)

5 Front Squats @75

6 Burpees

7 Ring Dips

8 Pistol Squats

9 Box Jumps

10 KB Swings @32

11 Wall Balls

12 Calorie Row…

This wasn’t really a “for time” WOD, rather, it was a “don’t die” WOD. Absolutely disgusting! The muscle ups sucked each round as I have a solid tear in my left palm. The 75kg snatch at the end of each round was tough too. Front Squats were all unbroken and sucked HSPU all unbroken MU all unbroken, so happy on all those fronts. Ground to overhead was brutal though and coming straight from the HSPU meant I was really focusing on jerking the bar and catching it in full lockout (or as close as possible) to avoid pressing it out at the top.

During the WOD I felt like shit! It was just me and Drew, a beast from the gym and by the time the 8:30am class started to trickle in early we were doing it tough!

I love doing those horrible long, heavy WODs once a month or so, as they put some serious perspective on what qualifies as “hard work”. You get through them and then when a 10min AMRAP pops up it’s like a gift!

Plus I think I may be slights masochistic… Weird! haha

Today was a weird day, which isn’t a bad thing. Weird makes the world interesting and was in this case half good half bad.

My ninja skills were in overdrive and I nailed 30 triple unders and 15 bar muscle ups, both PRs. You can check the triple unders in the video below, it’s blurry but it’s me, I swear!

Workouts were as follows

Session 1: 1:30pm

5min triple under work 3xME

7×3 touch and go cleans @100kg (rest 60seconds between sets)

5xmax ring muscle ups (no false grip)

WOD

5 rounds

15 chest to bar pull ups

10 over the box jumps @24″

100kg cleans are slowly getting easier and even with only 60seconds rest I crushed all 7 sets fairly easy. Ring muscle ups suck at the moment as I freak out about hitting the bars either side with my swing in the non false grip.

WOD was horrible, hence the bad part of the day. I felt slow and uncoordinated on the bar my legs felt heavy and I was hot, sweaty and gassed after only a couple of over BJs. Packed it in pretty shitty and went to grab a feed before WOD 2 tonight.

Session 2: 7pm

AMRAP bar muscle ups 1 attempt

10min AMRAP

10 box jumps @24

10 pull ups

10 hand release push ups

rest 3min

31 burpees for time

The 10min AMRAP was a different story to today’s WOD entirely! Worked pretty much non stop (except to chalk up once and write down when I got to 5 rounds) and ended up doing 10 full rounds and 4 box jumps. Got 15 bar muscle ups and hot the burpees in 1:28. First 15 burpees I felt light and fast. Second 16 burpees I felt slow and fucked haha.

All in all not a bad day at the office really. Tomorrow is going to be a squat-fest! Booyah!

Two for Tuesday. My favourite day of the week!

Session 1: 9:30AM Heavy

5×10 Strict pull ups

Then 15min to establish a 3rm Front Squat (132.5kg, new PR!)

Then 15min to establish a 3rm Strict Press (75kg, not a PR, failed on 2 at 80kg)

Then

WOD

3 rounds of

30seconds toes to bar

30sec rest

30sec wall balls

30sec rest

30sec burpees

30sec rest

Pull ups at the start of the session is to gradually build up volume on the bar as I used to pump out 50-100 daily. Was happy with the 132.5 F Squat, only a 2.5kg PR but felt infinitely stronger then the last time at 130. Press was frustrating though, as I know I could have got the 8. I was rushing, my bracing was shit, blah blah blah… Ah well!

WOD was smooth and fast. I averaged between 15 and 19 on all sets of each exercise for a total of 144 reps. I wasn’t going super hard but tried to keep a good consistent pace. Toes to bar could be better and I have been playing around with catching the wall balls almost at the bottom of the squat. It worked well the first and last rounds but was a bit all over the place during the middle round. definitely something I’ll keep working on though.

Session 2: 6:30pm Volume

Every minute on the minute for 10mins (10 sets)

3 Front Squats @100kg

Rest 3min

Then every minute on the minute for 10 mins (10 sets)

3 Strict Presses @65kg

Then

WOD

3 rounds of

30seconds ring dips

30sec rest

30sec DB lunges @20kg

30sec rest

30sec row for cals

30sec rest

Weights were good for both EMOM sets. 100kg front squats were solid and fast, presses got heavy by the end though, which was frustrating as shoulders used to be my strongest muscle group by far (comparatively that is). Need to start ramping up the overhead volume again and the every minute stuff is great in that respect.

WOD was fast again, except the ring dips which decreased from 20 to 15 then 12. Each row was solid at 16 cals with the damper on 7, could have pushed it harder first two rounds but wanted to save enough fuel for the last one.

All in all a good day at the office. Still loving the volume and eating like crazy to fuel it is almost as fun as the workouts themselves

I had a pretty hectic day with work so my training was pretty all over the place.

Meetings all day and then coaching from 5:30, but I managed to squeeze in a couple of quick WODs

4:45pm

Every minute for 10 minutes (10 sets)

1 snatch @90kg

then

7pm

15min AMRAP

20 swings @32kg

15 hand release push ups

100 double unders

rest 2min

Tabata sit ups

The 90kg snatch is starting to feel really solid. Had one miss due mostly to over thinking the third pull and losing speed under the bar, but immediately re-set and hit it. WOD was just at a consistent pace. Hit two sets of the doubles unbroken which was cool. Keen for a more structured big day tomorrow!