Hypoxia Gym

Today is the final day if the Ouray Ice Festival. Ton’s of visitors in town loving our little corner of paradise and we had quite a few visitors play with us this week. It’s always fun to visit new CrossFit gyms and to have CrossFitters from other places come out and play.

Today is a take off from the CrossFit main site, modified for our purposes. Fun was had by all.

10 rounds for time:
12 deadlift 135/95
12 push ups

Woo Hoo! With all the visitors enjoying our area, it’s a good reminder of the great place on the planet we spend our days and nights.

There are all types of parameters to measure is CrossFit. We usually measure time or load, and sometimes both. Today we did a WOD that allowed for different parameters of movement. Typically here at Hypoxia, we only allow the strictest of movements. Hips and shoulders on the ground on abmat sit ups. No kipping on knees to elbows. But the reality is that there are several different ways to do movements, and the correct way on any given day is to do it within the parameters that are set for that day.

So today we changed things up a bit. We kipped our knees to elbows. We allowed a hip release and arm bend on our abmat sit ups. We did our pushups with a hand release. Our box jumps with the hip extension on the box. Some of these changes made for faster movements (the sit ups and KTE) and some slowed down the movement (box jump and pushups). The key in all this is understanding that there are lots of ways to do things, and we need to be good at all of them. But don’t go thinkin that we are going to allow you to throw those arms and lift those hips on sit ups all the time!

Thanks to Craig for his help with getting this workout culturally correct.

This workout is completed in a method like the 12 days of Christmas.

Warm up:
Drink some Manishewitz
1 burpee, 1 jump rope, 1 wander
40 times. One for each year we wandered in the desert.

Mobility:
We’re not mobile, we’re Jewish, so don’t bother.

Then:
The Chosen WOD
1-candlestick
2-pull ups
3-sit ups
4-plyo push ups
5-wall ball shots. 30/20. Why so heavy? We’re Jewish, it’s supposed to be hard.
6-Jewish Kettlebell swings. Look at the KB and state, “oiy, that’s heavy. Picking that up will aggravate my sciatica.” Alternatively, do an American KB swing and state “oiy” at the top of every swing.
7-toes to bar
8-deadlift 225/135
Then:
80 double unders
80 box jumps 24/20

Hope you all had fun with this. We had fun programming it.

Today we celebrated with a 12 days of Christmas workout. Rumor has it, we have an 8 days of Chanukah WOD coming up next week! Whoo hoo!

1 Cartwheel
2 Burpees
3 Push ups
4 Walking lunges
5 Box jumps
6 Ring rows
7 R kb swings
8 Roll up squats
9 Slam balls
10 Push press
11 Mountain climbers
12 Sledgehammer hits

Do 1 cartwheel. Then 2 burpees, one cartwheel. Then 3 push ups, 2 burpees, 1 cartwheel. Etc, just like the song!

And Happy Festivus today! Thanks to all our members that come and share their feats of strength with us all year. Next year we will have to have a special Festivus workout….

The question of the day, heard more than once. “Are the 75 wall balls a joke?” Ummmm, No!

100 squats
80 double unders
60 sit ups
40 thrusters 65/45
20 pull ups
75 wall balls 20/14

Had some new visiting faces, and some old visiting faces at the gym this morning. (Sorry, Ralph, that was in no way a comment relating to your age! You know you are younger than me…..)

Holiday schedule: One class tomorrow at 9 am. Then off until tuesday when we resume our regularly scheduled pain!