11 consecutive days and 12 workouts later, this year’s 12 Days of Crossfit is now done and dusted for me. It was hectic, it was fun, it was challenging, it was awesome.
I did over 300 pull ups, 80 thrusters and 200 push ups, I deadlifted 60kg 45 times and 85kg 45 times, I ran, I rowed, I jumped, I swung kettlebells.
My hands are stiff and sore, but not bleeding :), my only other injury is a bruise smack in the middle of my forehead for whacking myself with the barbell as I was getting it overhead for overhead squats.
I Rx’d* 7 workouts ouf of 12 and the scaling I did was doing push presses instead of handstand push ups or pull ups instead of muscle ups, I didn’t have to scale the weights this year.
In case you’re wondering what goes down at Crossfit after a warm-up and mobility & skills work, here are the workouts from the past 11 days:
10 mins 24 secs | Rx’d | PB by 1 min 35 secs
3 rounds of: Run 400m, 21 Kettlebell Swings 16kg, 12 Pull-ups
4 mins 3 secs | Rx’d | PB by 1 min 38 secs
30 Clean & Jerks 40 kg
25 mins 34 secs | Rx’d | 1st Angie – therefore a PB
100 Pull-ups, 100 Push-ups, 100 Sit-ups (abmat), 100 Air Squats
4 mins 42 secs | Scaled
21-15-9 reps of: Deadlifts 60 kg, Kettlebell Push Press 12 kg
6 mins 12 secs | Rx’d | PB by 16 secs
21-15-9 reps of: Thrusters 30 kg, Pull-ups
18 mins 43 secs | Scaled
5 rounds of: Run 400m, 15 Overhead Squats 25 kg
8 mins 41 secs | Scaled
21-15-9 reps of: Cleans 35kg, Push-ups
24 mins 41 secs | Rx’d
Run 1mi, Row 2km, Run 1mi
5 rounds + 150 m | Scaled
18:00 AMRAP: Run 200m, 9 Deadlifts 85kg, 6 Burpee Pull-ups
25 mins 53 secs | Scaled
10 rounds of: Run 150m, 7 Pull-ups, 7 Front Squats 40kg, 7 Double Kettlebell Push Press 2x12kg
141 reps (5 rounds + 21) | Rx’d
12:00 AMRAP: 12 Box Jumps, 6 Thrusters 30kg, 6 bar facing burpees + jump over bar
- Secret one as everyone else at my box hasn’t done this one yet 😉
Now I’m ready for my holiday in Australia!
*Rx’ing Crossfit workouts means doing them as prescribed – without changing movements and without changing weights. I have no problem with scaling workouts when I cannot do something (or do it safely) but it’s exciting to finally not have to scale all the time.