The food Gods blessed us last night by having Kloby’s food truck at Jailbreak which was wonderful. Craft beer and BBQ, what else could you possibly need? It was our first time at Jailbreak and we will definitely be back. The Jalapeño IPA is excellent as was their stout, the black cherry porter, the orange flavored Heffe, the cider,…don’t judge.
Little beat up this morning but not too bad. No running this morning. Too much running back to back isn’t good for you. I read that somewhere. Heading to yoga this morning to get the kinks worked out and then a relaxing Sunday poolside because i didn’t get enough sunburn at the beach. Might as well add another layer.
What’s in store this week? Not entirely sure. 12Labours has been kind enough to post the WOD’s in advance which helps to plan the week and strategic rest days. Looking forward to seeing the line up!
Great googley moogley. That was fun! 12Labours WOD is as follows:
400 meter med ball run 20/14
9 stone to shoulder 145/115
400 meter sand bag run
24 power cleans 135/95
400 meter run
5 rope climbs (15 ring rows)
30 yard prowler push 255/155
12 stone squats 115/95
500 meter row
three sets 3 muscle ups, 3 hspu or three sets 3 ring rows/pull ups, 3 hand release push ups, 3 dips
40 cal assault bike
3 tire flips 450/350
All for joyous time. It was announced it shouldn’t really take more than thirty minutes. I beat that by thirty seconds, scaled. Subbed out KB squats for stone squats. Bad timing. Lots of running and everyone who reads this blog knows how much I LOVE running, and by love i mean hate however it is a necessary evil. Surprisingly the cleans were tougher than I thought they would be. Wound up doing four sets of six. Probably should have gone heavier on the Stone to shoulder. Did 115 for some reason. First rep was a ball slam. Basically caught it about two inches off the ground after the bounce and hauled it up.
Definitely a challenging WOD and a well run event. The cherry on top was it raised about two k, cha ching, for the coaches. Nice work everyone. Thank you Rusty for putting it together and for 12Labours BWI to host the event. It was awesome to see everyone giving 110 percent and having a good time.
Off to Jailbreak who I hear brews beer, and serves beer…which is handy, because I like to drink beer, in particular after that wonderful morning WOD.
So, tomorrow morning we have a fundraiser for our awesome coaches who are headed to the big show in Carson City. They’ve been called up from the minors and will be locking horns with the best athletes who have ever put on nanos. Congrats again to 12 Labours, Luke, Brad, Jimmy, Rebecca, Kristen, and Christa. How else do we raise? By doing a WOD of course. Since the three boxes recently rebranded as 12 Labours, it is the 12 Labours WOD, which nobody knows anything about. All we known is we will have to do tire flips, running, stone squats or stone to shoulders, and a bunch of other stuff.
How much time have I wasted today trying to figure out what it is? Pretty much all of it. 12 reps of 12 different exercises…for 12 rounds. Maybe it will follow the 12 days of Christmas format….1 rope climb, 2 muscle ups, 3 stone to shudders, 400 meter run, 500 meter row, 6 box jumps, etc. Hey maybe it will follow fiflthy fifty where you just crush through a bunch stuff, puke,…do some more stuff…think about puking again. Chances of it being something like a drink a 12 pack with a few of your friends? Probably not. That will happen afterwards.
Lets to try to break it down logically.
What do we know?
Lots of people on the playground
Heats broken apart by fifteen minutes
Both Rx and Scaled divisions
The person putting is a beast and military…no soul
Below are fifty rules/guidelines/recommendations I have collected during the past three years as a CrossFit addict. Trust me, it doesn’t mean I do all of them. Do as I say, not as I do. Isn’t that the way it is supposed to work?
Make Under Armour a liar every WOD. Shirt can’t wic away awesome! It means you should give every WOD your all and leave nothing in the tank.
Finish the round. Doesn’t matter what the clock says. It matters that you finish.
Failing on a rep is good. If you aren’t failing, you aren’t pushing.
Squat, Dead lift, Press, Bench, and sadly running too, should be done every week.
Keep your gym bag stocked and in your car.
PVC Pipe, lacrosse ball, field hockey ball, giant bands, should be in your living room for all to see.
Mobility is a WOD, one you can do seven days a week
Coffee, unsalted butter and coconut oil = breakfast
Tequila, a juiced lime, and a salted rim = happy hour!
Don’t take it too seriously…see rule above
Food doesn’t have ingredients listed on a label
Join a farm Co-op. Best vegetables you will get, hands down.
Buy a cow, then eat the cow
Visit other boxes often
Do the whole warm up like it’s your favorite WOD.
Show up ten minutes earlier than you normally would
Stay fifteen minutes later than you normally would
Athletic tape, wrist wraps, knee sleeves, oly shoes, jump rope, nanos/innov8’s. Buy the toys because they are the tools of the trade.
Don’t be the no rep person….
Introduce yourself to all drop ins and newbies. You were one too
Chalk makes you stronger
Once in a while, forget what you know, and do it EXACTLY like the coach tells you
Kill Cliff, Progenex, coconut water, whole food, whatever your post WOD plan is, just make sure you have one. Need to rehydrate and feed the machine
Your Box has a sticker, I am sure,…put one on your car and help advertise
Sweat angels are beautiful
Coming close to throwing up is ok
Double unders suck. Get over it. Practice them
There are no quick fixes
Supplements do not replace real food
Clean up your stuff. Bars go on a rack. Clips go in a bucket. Plates either go on a tree or on a stack. KB’s and DB’s have a shelf.
Always smile, even when the coach puts up 800m Med Ball Indian run for the warm up. Coaches are people too….they make mistakes.
The coach doesn’t want to hear you bitch.
It’s Saturday at 800am, a few people are hungover. Don’t call them out. It’s not cool. They know they drank last night…..and so does everyone else.
A “nice job” or a high five go a very long way with new members and drop ins
F&*K cliques. The Box is a team. Support everyone.
Take different classes so you get different coaches
WOD/running/swimming early in the morning ensures a good night’s sleep
Be truthful with scores, don’t cheat yourself
Pick a goal every month and then work on it every time you are in the box. Even when you are beat and want to go home.
Coffee is the lifeblood that drives success!!!!
Tequila seems to always take things up a notch…..
Bacon makes everything better….just try not to eat it at every meal
Progenex, aka, awesome-sauce is the best tasting protein ever. It’s also expensive, however it’s worth it if it helps you recover faster
Fish oil fixes just about everything. Creaky joints, good for the heart, etc. Take lots of it. You’ll know when you have had too much.
Don’t let the muscle between you ears be the strongest one. It’s the only part of you that knows how much the bar/kb/db weighs.
Listen to the coach when they tell you it’s too much weight. Putting yourself in danger to do it Rx is silly.
Leave the music alone. Owner and coaches get to change it. Nobody else.
Take three to five minutes to get your head right before you get out of the car. Work stays in the car. Life stays in the car. This is all about you.
Don’t worry about 100% pale…do what works for you. Your are the expert on how you feel.
Sign up for local competitions. Good way to meet people and you will do way more when you are in front of a crowd than when you are doing a regular WOD. Waaaaaaaayyy more.
All I can say is wow…. I had never done the WOD before. Only heard the rumors. Hands down, toughest WOD ever. Even tougher than 14.5 which I am sure all of you remember. Squat cleans and burpees for days….Yes, that’s the one.
What is it, dare you ask?
Everything was fine until i got to wall balls and burpees. That is where the train left the tracks and i wondered why i pay money to do this stuff. I subbed step ups for box jumps and did ab-mat sit-ups instead, singles instead of DU’s, 150 of them. All in all i was happy with the time of 40 minutes. I did much better at the lunges than I have in the past. Wall Balls and Burpees sucked the life from me and there wasn’t enough Kill Cliff to bring it back. No joke, those two probably took me fifteen minutes to complete.
If you haven’t done it, do it. If you have done it, do it again. Definitely the toughest WOD, however very rewarding to complete as well!
Damn, hurt me so bad it affected my memory. I thought I posted this already! Whoops. In any event, this has been my favorite WOD. It destroyed the 5k run that somebody posted for the previous week. Still not over that one….I will get over it soon I am sure.