XMas Goals

We’re coming down to the wire, and it’s about that time.  Not for last minute gift shopping, but for many of you to hit target dates for your goals.  December 25th and January 1st were very popular choices on the goals board. Now it’s time to see how your efforts have paid off. If you reached your goal, awesome, if not, it’s time to evaluate.  All of the CrossFit Fenway coaches are here to help you reach your potential, and figure out the steps to get there.  Failure to plan is planing to fail.  Be prepared, take action, and give yourself the gift of mastering a new skill or setting a new PR.

December 20, 2010

Strength: Jerk 5-5-5-5-5

12 Minute Ascending Ladder of Muscle-ups and Squat Cleans (60kg/45kg)

  • Complete 1 muscle-up and 1 squat clean, 2 muscle-ups and 2 squat cleans, 3 muscle-ups and 3 squat cleans, etc. for 12 minutes.
  • If you cannot do muscle-ups sub the triplet of pull-ups, ring dips, and squat cleans.
  • Score is total reps completed.

25 thoughts on “XMas Goals”

    1. thank you ladies, but i feel as though i’m doing my wod’s win my personal weight vest permanently attached to my gut!

      1. Well, you hide that gut well. 🙂 You can meet your goal – just adjust the date !!! And, definitely so it doesn’t coincide with holidays…. it is not easy living in a greek family

  1. Jerk: 70kg. Felt my right shoulder twitch, so stayed there for safety’s sake.
    WOD: 4 rounds + 2 with scaled down, jumping muscle-ups.

  2. Jerk: 70kg (which was my old 1 rep max a month ago, so i’m happy about that)
    WOD: 5 rounds-ish (messed up on the scaling… oops)

  3. Hero WOD Whitten modified with a 30 minute cap at Crossfit Augusta Downtown.
    5 rouds
    22 KB Swings (2 poods)
    22 Box jumps 24″
    400m run
    22 burpess
    22 wall balls 20 lbs

    3 rounds + 5 swings.
    Can’t wait to get back to CFF

  4. Jerk: 5x30kg, 3×32. I arch my back real bad when i put stuff over head.

    WOD: 5 rounds + 3 pull ups @30kg. I was also cleaning and then squatting…woops.

    1. The funny thing is I realized I was doing the squat cleans incorrectly and KEPT doing them incorrectly at least once each set…duh.

  5. Jerk* (first 4 sets were push-presses) — 37kg. Something’s still not clicking mentally on this one.

    WOD — 5 rounds + 7 pull-ups (35kg SCs, unassisted pull-ups, dips w/1 red band)

  6. Jerk: 50kg.

    WoD: 6 rounds + 5 muscle-ups. 50kg. squat cleans.

    Big thanks to Aaron for showing me the kip on the muscle-ups, really made it so I could push through for more rounds!

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