RX THE WOD

Christmas is a fun time in Beaver Creek village even if there is no new snow in the forecast. We made the best of it by discovering hidden areas of the mountain, though the most exciting terrain is still closed. We did get a couple of 60mph+ runs on the icy olympic runs and our fair share of moguls… At the end of the day it was time for my version of the classic CrossFit tradition: “12 days of Xmas” WOD. Keeps repeating just like the song… (1; 2-1; 3-2-1; 4-3-2-1; … till 12-11-10-9-8-7-6-5-4-3-2-1)

“12 Days of Xmas” WOD-Style
1 – Handstand pushup
2 – Pull Downs (165lb)
3 – Bench Dips
4 – Sit Ups
5 – Dead Lifts (100lb)
6 – Dumbbell Swings (35lb)
7 – Lunges
8 – Push Ups
9 – Double Unders
10 – Air Squats
11 – Burpees
12 – Push Presses DB (35lbs)
TIME: 27:47

Santa after CrossFit

It was inevitable to happen. My 13-year old daughter finally beat me in all forms of skiing in one day from the olympic downhill (Golden Eagle), through all the double black diamond moguls in Grouse Mountain to the NASTAR downhill race (by 4 seconds). All this in 2F (-16C) weather… I guess I’m still ahead in Crossfit for a while. My wife, Csilla picked today’s WOD for me before the Xmas celebrations in Beaver Creek set in motion…

Cash-in:
2 minute maxes each of:
– situps – 73 (PR)
– pushups – 95

WOD
3 rounds for time:
– 10 dumbbell deadlifts (2x50lbs)
– 5 dumbbell swings (50lb)
TIME: 2:45

Beaver Creek Lodge

2F and fresh powder day

We skied at least 6 mogul runs today and many other sheets of ice. It was a sunny day in Colorado that helped us forget about the fact that the temperature barely rose above zero Fahrenheit. My 8-year old had her first black diamond run on the moguls and that made my day. After the skiing, it was my older daughter’s turn to create a WOD for me by drawing random cards.

WOD “Nikki”
5 rounds for time:
– 10 dumbbell snatches (5 each hand) – 25#
– 10 box jumps
– 10 dumbbell thrusters – 25#
– 10 pushups
– 10 goblet squats – 45#
TIME: 12:14

After yesterday’s snowfall we finally had real double diamond runs, moguls, powder and all the trappings of skiing in Colorado. We must have covered a dozen mogul runs and my legs sure feel it. We also went for a little Nastar ski race with my daughter (and she handily beat me). Last night I had searing pain in my right shoulder that no painkiller seemed to alleviate. Again RockTape came to the rescue. In a mere 6 hours my pain totally disappeared in my taped up shoulder. This tape is pure magic. Last week I cured my knee pain and achilles pain with it. Amazing. The double diamond courses also inspired my pyramid workout for today (no gym needed).

WOD “Double Diamonds”
For time:
– 25 Burpees
– 50 Situps
– 75 Pushups
– 100 Jumping Jacks
– 75 Bench Dips
– 50 Supermen
– 25 Tuck Jumps
TIME: 9:21