RX THE WOD

Leave to the CrossFit sense of humor to celebrate media frenzy with a great workout. Many boxes programmed their own version of the Maya Armageddon and I was happy to contribute. This is exactly how I’d imagine it: quick, heavy and painful.
Fire breathing included for free.
Strength Wendler W3
– Backsquat 5×45%, 5×55%, 3×65%, 5×75%, 3×85%, 1+ x 95%
WOD “Mayan Apocalypse” – 2012.12.21 12:11 UTC
Must stay within time caps. Penalty is 1 burpee per 10 seconds at the end of the WOD
– 2012m row @ max setting – max 8 mins
– 12 cleans @ 90% – max 1 min
– 21 kettlebell swings @ 1.5+ pood – max 1 min
– 12 handstand pushups – max 1 min
– 11 dumbbell deadlifts with biggest dumbbells in the box – max 1 min
– 1 penalty burpee for every 10 seconds over 12 mins
[SCORE: total time 13:40 including time completing 10 burpees: 14:30]

While CrossFit Totals are weightlifting benchmarks, there is no reason not to create an equivalent Gymnastics Total and Monostructural Total benchmark as well.

The format should be the similar to the classic, but going for max rep and not max load:
>> Max rep pushup + Max rep pullup + Max rep ring dip   (all unbroken)
Other variations are endless (muscle-up+handstand pushup+rope climb)

Similarly, we could do this for running, rowing for max distance with a time cap.
– Max distance run in 10 minutes  + Max distance row in 10 minutes
MetCon “Gymnastics Total”
Combined unbroken total of:
– Max pushups
– Max ring dips
– Max pullups
[133 reps]
Cash-out
– Row 1000m

by MetCon Photos (CC)

At work we introduced Kanban to optimize our global sales team. It is a great, lean and visual way to manage tasks, work and results.
In a misguided effort for work/life fusion, I dropped today’s WOD on the Kanban board and I let the tool (which obviously knows nothing about CrossFit) guide me through creating the workout.
While I like the visual feedback on the balance of strength (red), gymnastics (green) and mono structural (yellow) movements, I don’t think my Kanban board will replace the good old whiteboard any time soon…
Strength – Wendler W3
– Bench Press – 5×45%, 5×55%, 3×65%, 5×75%, 3×85%, 4×95% [175#]
MetCon
4 rounds for time
– 5 power cleans 135#
– 10 floor wipers 135#
– 15 bar pushups
[7:03]

For the last couple of years snowfall has been quite sporadic in Colorado and Utah especially early in the season. Last Christmas was almost dry in Vail and the year before Park City was equally underwhelming. We hope, this year will be different. I have my Crossfit Snowboarding hoodie ready and the matching crazy WODs we tend to do before and after the rides on the mountain. More on that starting next week…
For now, I’m wrapping up the second month of strength training in winter conditioning and almost getting more comfortable with overhead squats…
Strength – Wendler W3
– Deadlift 5×45%, 5×55%, 3×65%, 5×75%, 3×85%, 4×95% [355]
Cashout – Overhead Squat Ladder
5-4-3-2-1-2-3-4-5 overhead squats [125]

by Checote Photography