Today is the last day of 2016. And how better than to go out with another crossfit workout? It just so happens to fall on a Saturday, so a regular team workout day. And we got to revisit a workout we didn’t actually get to go through earlier in the month due to weather.
The whole Fitzy clan went this morning, with a bit of grumbling and groaning. But we were definitely not alone… We had Drea & Jimmy, Brent, Caleb, Todd, Jonathan, Sarah, Lori & her daughter, Emily, Deana, Jenny and her daughter, Monica & Dan, Stacy & Shaun, Megan… the list goes on. Plus we got to see Clare with her new dog Penny (cute!).
The workout was for teams of 3 and I think we had 6 or 7 teams of 3 or 4 people in all. Lots of bodies.
Once we were all done milling about, we started with one of Jimmy’s warm-ups that included everything and the kitchen sink. Stretching. Running. Butt-kickers.
From there, we divided into teams and set up “stations” for the various parts of the workout… I had the good fortune of working out with Todd, Brent, and Jonathan today. So we did a workout designed for 3 people as a 4 person team. As a result, we got done much faster than I think we expected. 🙂
The workout itself was the 2013 Regional Marathon…
- 1000m row
- 50 thrusters (45/35# bar)
- 30 pull-ups
- 30 burpee muscle-ups (or C2B or pull-ups or ring rows)
- A quad…
- 100 wall balls (20/14#)
- 100 chest to bar pull-ups
- 100 one-legged squats, alternating
- 100 one-arm dumbbell snatches, alternating
- Deadlift 315/220#
- Box jumps 30/24″
- A quintuple…
- 100 double-unders (or singles)
- 50 handstand push-ups
- 40 toes to bar
- 30 shoulder to overhead (160/115#)
- 90 ft walking lunge (or 30 in-place lunges) with 160/115# in a front rack
Yeah… It looked pretty hairy. At least it did until we broke it up with 4 people.
We started with #5 and then did #1-4 in order. And some folks (Caleb, Jimmy, Shaun) even added a 6th workout with rope climbs, heavy squat cleans, and a run.
Armed with knee sleeves and wrist wraps, we tackled this one. I felt like I held my own in the early going for this one. Single-unders were easy and then I banged out 9 strict HPSUs on the wall pretty quickly. I did a handful of awkward single toes-to-bars. And we did 135# for the barbell movements. S2OH wasn’t bad and I let the other guys bang out the lunges.
From there, the row wasn’t bad, the thrusters with an empty barbell felt great, and I think Todd did most of the pull-ups in butterfly mode.
The burpee muscle-ups got awkward as all get-out. I’d burpee and then try to jump into a C2B. I only may have done about 6 of them.
I did 20 wall balls, flailed at a lot of jumping C2B, did pistols on a bench after an aborted attempt to do them to a medicine ball, and then did a ton of snatches with a 35# kettle bell (the other guys used a 53# I think).
Once we got to the deadlifts, I was content to let Brent & Todd do all the 30″ box jumps and do my part on the heavy deadlifts. But they must not have been too heavy because I did sets of 7, 5, and 4 as touch-and-go at 315#. Not too shabby.
We finished the whole thing in 43:15. Crazy. But I was glad when we were done. There were areas I didn’t do well in, but I feel like I made up for that in others, so hopefully I wasn’t too much of an impediment to the rest of the team. 🙂
Honestly everybody was moving really well. The whole place was hopping!
Huge thank you goes out to my team. In a week I’ll be doing another mini-competition with Jonathan over at Pick-it-Up and I have to say I’m excited about it… if I can get all my joints to be happy again between now and then and go back to work this week. 🙂
Great work everybody! Hope you all have a fantastic New Years’ Eve and New Years’ Day! Stay safe and have fun! Let’s hope 2017 continues the great ride of crossfit!