Nothing quite like celebrating your birthday with a WOD that would kill a small family of elephants…

07 Oct

A slightly damp and crisp October Saturday morning at CrossFit London UK, my 24th Birthday and a busy morning ahead!

0700-0800: Beginner 1 on 1 PT session #3

0800-0930: CFL Firebreathers, DWF ’12 (Divided We Fall) Qualifying WOD

0930-1230: CFL Main classes

…done!

As always, no dramas welcoming another member of the public into our little weird family, that is the CrossFit community! Ben was learning the art of safe and efficient deadlifts and kettlebell swings, he did great, nipped in the bud, next step!

Righto now time to get a little nervous and drag everyone else into my vortex of nerves by writing up the WOD on the board for the firebreathers. If you didn’t catch the earlier post about the DWF Qualifying WOD, here it is again:

“Fran”

21,15,9 reps for time

Thrusters (42/30kg)

Pull Ups

(10 min cap)

*5 min rest, then…

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

(25 min cap)

*5 min rest, then…

“12.2”

10 min AMRAP:

30 snatch @ 35/20kg

30 snatch @ 60/35kg

30 snatch @ 75/45kg

AMRAP snatch @ 95/55kg

*die…

here’s how the Saturday morning crowd did…

Tommy C: 1) 4:34 2) 24:44 3) 52 reps

Alex D: 1)4:48 2) 42 Burpees 3) 43 reps

Paul: 1) 4:54 2) 32 Burpees 3) 37 reps

Samir: 1) 6:07 2) 49 Burpees 3) 30 reps

Tim: 1) _ 2) 15 WBS 3) 30 reps

Carolyn: 1) 5 PU on 9 2) 12 Burpees 3) 45 reps

Heather: 1) 6:14 (blue band) 2) 36 Burpees 3) 30 reps

Kat L: 1) 9:36 (black band) 2) 32 WBS (6lb ball) 3) 30 reps

Cian: 1) 6:51 2) 4 Burpees 3) 30 reps

Me (Tom H): 1) 4:05 2) 23:40 3) 52 reps

 

It was great to do “Fran” first, whilst everyone was fresh. It allowed me to see where everyone is when it comes to this classic workout which requires you to able to shift weight, fast and for reps! Arguable one of the best tests  of broad fitness! Some fantastic scores got posted here, especially considering many of the guys hadn’t done “Fran” RX’d before! Including Carolyn who JUST got beaten by the clock during  her 6th pull up on the  round of 9!

To go from that to “Filthy Fifty” however required you to get your “WOD zombie” head on and chip away at the brutally high number of reps and exercises. I should hold my hands up now to making us all do the kettlebell swings with 20kg when it was actually supposed to be a measly 16kg, oh well “train hard, fight easy” ay!? Myself and Tommy C, managed to finish in the allocated time, with Alex, Samir and Paul not far behind on the burpees.

If that wasn’t enough to display all the elements of fitness, “12.2” would most certainly prove your strength, power, skill and most definitely how much conviction you had to make those heavy snatches after  two horrendous workouts prior!

Everyone engaged in big sweaty hugs after this massively demanding session! Rightly so, I think I even saw Cian shed a tear!

Paul was nice enough to square Carolyn and I away with an omelette each from our favorite cafe, cafe 338, to eat whilst we coached the main classes. We are so lucky to have such a great group of people at our box because teaching Colin’s morning WOD’s was a breeze!

Main class WOD:

5 rounds for time:

5 deadlifts @125/80kg

10 burpees

This classic Games workout is hard a fast, I made sure everyone treated as such! Scores reflected that with nobody not finishing within the allocated 10 mins! Great work  everyone!

Very successful morning at CFL, another I should say! See ya’ll in the week!

5 thoughts on “Nothing quite like celebrating your birthday with a WOD that would kill a small family of elephants…

  1. Saturday morning arse breathers would be more accurate, that’s where most of the breathing was occurring during the session

  2. Best blog title post ever.

    And yes love Saturday mornings! I presume firebreathers isn’t on next weekend though 🙁

  3. Amazing work, you guys and gals. Well done. Just doing Filthy 50 alone was beastly.
    How are you all feeling this morning?

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