Tuesday, January 01, 2008

January Challenge Workout

Keeping with the extreme interest that started last month with the infamous, Greg's 12 Days of CrossFit...

30 Two Handed Kettlebell Swings
30 Hanging Straight Leg Raises
30 Right Handed Kettlebell Swings
30 Blurpees
30 Left Handed Kettlebell Swings
30 Slam Ball
30 Hand to Hand Kettlebell Swings
30 Box Jumps
30 American Kettlebell Swings
30 Aligator Push Ups
30 Forward Walking Kettlebell Swings
30 Overhead Walking Lunges
30 Lateral Walking Kettlebell Swings Right
30 Medicine Ball Cleans
30 Lateral Walking Kettlebell Swings Left
30 Knees to Elbows

For time, with good form.


Greg said...

Hooray!!!! It's finally here!!

This seems like the perfect workout to start my Guinness and banana pancake diet.

Thanks for the burpees.

Sam L said...

Missed you this AM Rob.

What the heck is a Blurpee!?

Kettlebell Athletics said...

Burpee/Pull-up = Blurpee

Pamela MacElree said...

This workout looks nastier when written on the board.

My prediction is that the hardest part will be 30 Blurpees and 30 Med Ball Cleans.

Rich said...

Ok fellow X Fit Physcos... When are we trying this one? Dr D can you make it Friday morning @ 6? If not how about Monday morning @ 6? Robby, Sammy? Jeff?

I predict that i'll need at least 2 or 3 helpings of banana pancakes after this one... Followed by some soup & rest... Lots of rest...

Pamela MacElree said...

If you guys stick to Monday I might be able to do the WOD with you. Friday I have to work. Otherwise I'll give it a go early next week in the afternoon, or maybe even tomorrow.

Rob said...

Can we do this on Saturday instead of the normal Atomic warm up? I would like the use of my shoulders for the rest of the weekend! Just name a time and I'll be there.
Thanks Sam...my 2 year old had a case of the jimmy legs after he crawled into our bed at 4AM...I was getting random swift blows to the head and kidneys for a good two hours before I crawled out of bed and realized I had already missed you guys at the gym.
BTW, I thought a blurpee was the end result of eating too much Thanksgiving Spurkey...I guess you learn something new everyday.

Dawn McLeod said...

What's an American Kettlebell swing?

Pamela MacElree said...

American Kettlebell Swing is when you take the kettlebell all the way overhead.

RhinoChiroCenter said...

This looks really hard. I cannot do it this Friday. How about Monday 6am?? The quantity of swings is tough. Also, the fact that I have to keep my glasses on the whole time to read the board will be tough.

PS What weight kettlebell is recommended. I say we pick a standard in a timed event like this, so we can have good comparison. Suggestions from the staff????
PPS> How do you post a picture to a blog post??

Sam L said...

Monday is best pour moi.

Dr. Death- I do not think you can post a picture. I like the idea of the same weight KB for guys and gals. I say 24kg for the guys.

Pamela MacElree said...

Yeah, I don't think you can post a photo as a post either, but I can post it tomorrow if you'd like.

Standard weight is good.

24kgs for the fellas.

16kgs for the ladies.

Rich said...

Ok - looks like Monday Morning @ 6 it is!

24kg sounds good to me - although there are 8 different variations of the swing that we have to work through.

Pam, do you guys have enough 24kg's - should I bring mine? Think Sam has one too..

Pamela MacElree said...

I think we have atleast 6, and if need be I can use a heavier one so you guys can have a go at the 24kgs. ;-)

Dawn McLeod said...

All this build up makes a girl want to come in early just to get a good seat and watch chaos ensue. Can I bring my camera?

Sam L said...

Ok Pam-- Use the 32kg

My KB is actually a 20 kg. That was before I started shooting Steroids. I am kidding!... I use pill form.

Pamela MacElree said...

Dawn, all this build up should make you want to come in a PLAY with the boys!

Sam, I'll use the 36kg thank you very much!

RhinoChiroCenter said...

All this testosterone makes me nervous. I will gladly volunteer for the 16kg, Sam's kettlebell, or anything < 24kg. I feel no need to prove my masculinity to you blokes.
Also, Dawn I have seen you tossing around some serious kettlebells recently. You should kick out a great time on this one.

Greg said...

I agree Dr. D. There seems to be a lot of hostility. I guess kettlebells aren't the only thing being swung in this workout.

Also, I will be substituting a wrecking ball for a kettlebell but I don't know how much it weighs.

Dawn said...

I'd like to do it with you guys but I wouldn't have any gas to train at 7am.

Thanks, Dr D. I'm going to use a 24kg and see how I fair with that. There's alot of reps in there.

Pamela- My only New Year's resolution is to stop stalling between sets and eliminate my rituals. Please keep me honest. :)

Pamela MacElree said...

Gentlemen, it is not so much hostility as it is a merry little combination of frenzy and angst.

Dawn, I will keep you as honest as I can while you are under my care ;)

Dr D, I am certain that last week you comfortably and effortlessly snatched the 48kg KB, so you should fair quite well with the 24kg, but the choice is yours entirely.

Greg, you could always use the 135lb KB.

Rob said...

If I use an 8kg KB and do it 5 times faster than Rich, does that count? If I use Jason instead of a KB, do I get to cut the workout in half?

I guess I'll just show up everyday at 6AM and do what I'm told. See y'all tomorrow!

Pamela MacElree said...

Rob...Yes, yes, and we'll see you in the morning!

Rich said...

Now wait one second:

Dr D. it was your idea to use a standard weight for comparison.

Greg, you can't use a wrecking ball - it doesn't have a handle.

Dawn, if you do the challenge at 6 then why work out at 7?

Rob, you'll still have to do 16 exercises for this challenge regardless if you go five times faster then me or use JCB,

Pam, I love Bella

Jason. what was your time for the twelve days?

Sammy, can i get some of those pills?

Rich said...

One last thought;

if this workout doesn't already have a name i think we should call it...


What do you guys think?

Greg said...

Rich, I agree with the name of the workout and I can so use a wrecking ball. There has to be some sort of hook on it in order to attach to the crane. So from now on I require that everyone call me Demolition Man

Greg said...

Also...Dr. D, I hear you can Snatch 48kg. Just letting you know that mine need work.

Dawn said...

Rich- I've been training with Jason with a specific goal in mind (snatching 32kg.)I'm getting closer. Maybe mid Feb I might try it.

I'm thinking I'll try "PAM" after I train on Friday.

Jeff said...

So this is the Blog.

Pamela MacElree said...

Yes, Jeff, this is the blog...prepared to be addicted!