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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 12-13-2005, 12:46 PM   #1
Mike Yukish
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Location: State College  PA
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I came up with a "12 Days of WOD" workout last year that was pretty fun. thread on it...

http://www.crossfit.com/discus/messages/24/6493.html

From the thread...

The interesting thing is the number of reps you do. It goes by...

(sets) x (reps)
12 singles
22 in 11 sets of 2
30 in 10 sets of 3
9 x 4 = 36
8 x 5 = 40
7 x 6 = 42
6 x 7 = 42
5 x 8 = 40
4 x 9 = 36
3 x 10= 30
2 x 11= 22
1 x 12 = single set of twelve

364 reps is well within the heart of many crossfit workouts, but the assymetry of the workout is interesting. The 1 rep done twelve times and the 12 reps done once are different beasts. It was fun to contemplate what exercises to put where. In hindsight, I should have used turkish getups as the 12 reps. I encourage others to come up with some ideas.


Here's what I ended up doing...

1. 5 seconds of tuck planche
2. Two burpees
3. Three C & Js using both DBs
4. Four Typewriters (Pullup so chin is at left hand to start, then move chin to right hand for a rep, back to left for another, etc. Vary hand width for difficulty)
5. Five second slow count of L-Sit (on golden rings)
6. Six knees a-touching the elbows
7. Seven DBs a-swinging, using single DB
8. Eight a-pulling ups
9. Nine one-armed snatches (4 on left, then 5 on right, or vice versa)
10. Ten dips on rings
11. Eleven jumping pullups
12. Twelve turkish getups with one DB


And here's Dave Werner's riff on the same theme from last year.

http://www.crossfit.com/discus/messages/24/6687.html

time to come up with a new one.
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Old 12-13-2005, 01:06 PM   #2
David Werner
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Nice Mike

We'll be doing the same one again, once a year for a workout isn't too bad.

How long did your version take? I was trying for a long gruelling workout - a chipper that's hard to keep track of.

Dave
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Old 12-13-2005, 02:54 PM   #3
Mike Yukish
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Mine took me about 37 minutes. It was funky keeping track of the reps.
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