Wednesday 091223

"Twelve Days of Christmas"

1 Snatch, 95#/65#

2 Pistols

3 Handstand push-ups

4 Burpees

5 Pull-ups

6 Wall ball shots, 20#/14#

7 Kettlebell swings, 24kg/16kg

8 Push-ups

9 Sumo deadlift high pulls, 24kg/16kg

10 Barbell lunges, 95#/65#

11 Push jerks, 95#/65#

12 GHD sit-ups

This workout will be done with the "Twelve Days of Christmas" played on repeat during the entire workout.  You must sing along, whilst keeping in mind that Christmas is in the near future.  If you swear too much, a lump of coal will surely meet your stocking.

Post time and thoughts to comments.

007 

Doug attempting to lift Taq's elbows with Jedi mind tricks. 

Cheat Day Shenanigans

Cheat day, cheat day, when's my next cheat day?!?  Bah humbug!  Cheat days are for athletes that have their diets dialed and locked in place.  Cheat days are scheduled events that occur only once a week and vary in duration based on the need to satisfy urges to ensure a successful week.  If an athlete has not completed a month in the PaleoZone, free of cheats, you should not be thinking about cheating yet anyway. 

With that said, let's break down a successful week that affords a cheat day.  Adhering to a 5 meal per day schedule, you are eating 35 meals a week.  To remain 90% PaleoZone, you can afford roughly 3 meals per week that are not PaleoZone.  Now do we recommend using all 3 cheat meals – NO!  We are using 90% as the lowest percentage that would still allow an athlete to see the benefits of a sound PaleoZone program. 

Here's what we recommend to get the most of your cheat day.  First, don't cheat the whole day – remember, you only have 3 meals to remain 90% PaleoZone.  Start your cheat day off as with any other day – a PaleoZone breakfast and lunch, and a PaleoZone post workout snack.  This leaves you with dinner and a midnight snack.  If you so desire, these are the two meals to cheat on.  Make them count – satisfy your urges, so that the rest of the week you aren't craving anything.

By using this method, cheats are set to a schedule that you can count on and look forward to.  You are spending 90% of your week eating perfectly (otherwise it's cheating, right?).  You are also satisfying urges that could possibly spell disaster if ignored.  Make a list of craves during the week and prioritizethem before going to the market to shop for cheats.  Again – 90% or bust!!!

Comments

  1. Fonger :

    Awesomesauce.

  2. Amy Schaeffer :

    I remember this one……..Hard (obviously) but fun!!! And, if I do this WOD tomorrow morning, I have earned a cheat night at Zoo Lights, right?

  3. Jeff McD :

    Talk about a Christmas slay! Tomorrow is Day 3 for the cycle (Dec 24) and I’ll have to see if we can do this one, cause this looks awesome! Is it bad if you have gone from groaning about a hard WOD to being excited like a lil kid waiting to see what Santa brought?

  4. Joylyn & Mas :

    Funny…Mas and I were just talking about this wod the other day and wondering if it would make another appearance! Somehow I’d forgotten about the singing part (love the “whilst” btw.)
    Zoolights at the Denver Zoo 7pm. Tix are $8/adult, $4/child.
    Address is 2300 Steele St, Denver. City Park ya know. If you need other directions, check out http://www.denverzoo.org
    If people want to carpool, just post to comments here, and maybe we can figure something out. Otherwise, we’ll plan on meeting in the lot at 7pm. Bring your own mug for some paleozone “cheer” and dress warmly, cause it will be chilly, and hopefully snowing 🙂

  5. Joylyn & Mas :

    Funny…Mas and I were just talking about this wod the other day and wondering if it would make another appearance! Somehow I’d forgotten about the singing part (love the “whilst” btw.)
    Zoolights at the Denver Zoo 7pm. Tix are $8/adult, $4/child.
    Address is 2300 Steele St, Denver. City Park ya know. If you need other directions, check out http://www.denverzoo.org
    If people want to carpool, just post to comments here, and maybe we can figure something out. Otherwise, we’ll plan on meeting in the lot at 7pm. Bring your own mug for some paleozone “cheer” and dress warmly, cause it will be chilly, and hopefully snowing 🙂

  6. Joylyn & Mas :

    Funny…Mas and I were just talking about this wod the other day and wondering if it would make another appearance! Somehow I’d forgotten about the singing part (love the “whilst” btw.)
    Zoolights at the Denver Zoo 7pm. Tix are $8/adult, $4/child.
    Address is 2300 Steele St, Denver. City Park ya know. If you need other directions, check out http://www.denverzoo.org
    If people want to carpool, just post to comments here, and maybe we can figure something out. Otherwise, we’ll plan on meeting in the lot at 7pm. Bring your own mug for some paleozone “cheer” and dress warmly, cause it will be chilly, and hopefully snowing 🙂

  7. Joylyn & Mas :

    Funny…Mas and I were just talking about this wod the other day and wondering if it would make another appearance! Somehow I’d forgotten about the singing part (love the “whilst” btw.)
    Zoolights at the Denver Zoo 7pm. Tix are $8/adult, $4/child.
    Address is 2300 Steele St, Denver. City Park ya know. If you need other directions, check out http://www.denverzoo.org
    If people want to carpool, just post to comments here, and maybe we can figure something out. Otherwise, we’ll plan on meeting in the lot at 7pm. Bring your own mug for some paleozone “cheer” and dress warmly, cause it will be chilly, and hopefully snowing 🙂

  8. TAQ :

    Doug tried but next time lets get Luke Skywalker himself…

  9. Miranda 801 :

    Yay cheat day!!!

  10. HAHAHA! I can’t wait!!!
    My question, will it be The Muppets version? I mean, it’s the only version for me. Miss Piggy is a STAH!
    btw, love the “awesomesauce” from Fonger. Delish!

  11. James :

    I recall there being fewer HSPUs last year. I also recall doing this in my basement and missing out on the Verve fun. Not this year! Do we actually have to sing? Because I am an AWFUL singer.

  12. James :

    Also, shouldn’t it be five pullups on rings?

  13. Jeff "CueBall" McDowell :

    1st bout with Eva and she destoryed me today. 45:30 1.5 pood, 5 new CF wounds on the hand and a spewkie. She’s now in my top 3 dirty ladies…

  14. katie skeens :

    Man! Sad I missed this one! Thanks alot for taking me in the last few days. Y’all were all so accepting and fun to workout with. Next time i am in Denver I will definitely hit up a wod or two. Keep up the hard work!!

  15. Courtney :

    I’ll be doing this WOD at the station but to keep with the verve spirit I will sing the whole time. . . everyone else here is gonna love it!! One question, what’s a pistol? This will be a new move for me.
    Have fun tonight at the zoo!!!

  16. Courtney :

    I’ve answered my own question, Google is amazing!!!

  17. Stef :

    Wait…. last year the 12th was OHS. Right? I remember bc I failed on my attempt on the warmup and Cherie goes, Perfect. Lol…. but this is when I was still pretty CF fresh 🙂 This is a fun one!
    Yay…. it’s baaaaack.

  18. Stef, this one is alittlw different from 12/24/2008. Look at the wod and compare… I’m interested to hear which one you liked more.

  19. Amy Schaeffer :

    Not going to lie, I was on the verge of tears….it’s a great workout!!!

  20. Erin :

    This was my first CF Verve workout one year ago! Whoop! I heart Verve!!! Happy Holidays everyone!

  21. Oh and don’t forget:
    2010 sectional qualifier registration opens today!!! It will surely sell out soon, so sign up!
    Games.CrossFit.com

  22. James :

    Who was the sick MF’er who decided OHSs would be a better idea than GHD situps?

  23. Nicole from CFLV :

    Thanks so much for the butt whoopin’ 🙂 You guys have a great gym and an even better group of people. Thanks for taking me in for a Verve WOD!

  24. Joylyn & Mas :

    Great job nooner class. If you are going to meet for Zoo lights tonight, the parking lot is rather large so call us and we will meet up at 7p.m. If you would like to bring some of your own Christmas “cheer”, please do. We will have some in our thermos container. Bring a mug!!

  25. Joylyn & Mas :

    Great job nooner class. If you are going to meet for Zoo lights tonight, the parking lot is rather large so call us and we will meet up at 7p.m. If you would like to bring some of your own Christmas “cheer”, please do. We will have some in our thermos container. Bring a mug!!

  26. Joylyn & Mas :

    Great job nooner class. If you are going to meet for Zoo lights tonight, the parking lot is rather large so call us and we will meet up at 7p.m. If you would like to bring some of your own Christmas “cheer”, please do. We will have some in our thermos container. Bring a mug!!

  27. Joylyn & Mas :

    Great job nooner class. If you are going to meet for Zoo lights tonight, the parking lot is rather large so call us and we will meet up at 7p.m. If you would like to bring some of your own Christmas “cheer”, please do. We will have some in our thermos container. Bring a mug!!

  28. Cherie :

    James – I would be the MF’er….
    Nicole great to have you, thanks for coming!
    Katie hope to see you before you leave!

  29. Joylyn :

    Zoolights–meeting near the front gate at 7pm, mugs and “cheer” in tow. I’ll be the one wearing the monkey hat. . . . . . No, really.

  30. MERRY CHRISTMAS ALL! I’m so thankful to have all my new friends at Verve. You guys are the best and I wouldn’t have it any other way but to get the holiday slay to make space for a cheat meal. WHOOP!!!
    Have a safe and Merry New Year.

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