19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

December 21, 2010

12.22.10

WEDNESDAY

"12 DAYS OF XMAS"

1 Burpee

2 Push Press… 95/65 pounds

3 Front Squats… 95/65 pounds

4 Hang Cleans… 95/65 pounds

5 Deadlifts… 95/65 pounds

6 Box Jumps… 20/18" box

7 Pull Ups

8 Push Ups

9 Sit Ups

10 Air Squats

11 KB Swings… 53/35 pounds

500m Row

For Time

12.22.10 12 Days of X-Mas 

*WOD is executed like the song is sung. Start with 1 burpee,  2 Push Press, 1 burpee, 3 front squats, 2 push press, 1 burpee. Repeat until final round is: 500m row, 11 KB swings, 10 Air Squats, 9 Sit Ups, 8 Push Ups, 7 Pull Ups, 6 Box Jumps, 5 Deadlifts, 4 Hang Cleans, 3 Front Squats, 2 Push press and 1 Burpee… TIME

WC_Front_small 
DOC MAGROGAN'S

**Wednesday night we have a room reserved at Doc Magrogan's for Matt Johnson's going away party/ CrossFit Explode/ Real Fitness Christmas/ End of the year/ Holiday party.  Starting at 9pm there will be appetizers and a cash bar!

BE THERE!!!!!!

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  1. Bussom Reply

    Matt, Best of Luck down South!
    Excellent WOD- Very creative!

  2. TRRN Reply

    Upset I was only able to take 30 secs off my original time, but I suppose thats a step in the right direction. Rx 14:34.

  3. TRRN Reply

    Good luck Matt, you set the bar high for a lot of us. You will be missed. Keep in touch.

  4. Art Reply

    Pat Sherwood / Great pic John! I love the flag in the background.I can’t help but chime in about ysrdeetay’s photo of the athlete squatting. First, we are obviously not sure if that squat was counted or not. 2nd, we are not sure if that picture was taken on the way down, on the way up, or was that where the athlete stopped in the bottom before driving back up.If that photo was taken on the way up , and the athlete did pass below parallel at the bottom of the squat (crease of the hip being below the top of the knee), then as far as a competition goes, there is nothing wrong with that squat.In a competition you are judged on meeting the standards, which usually apply to range of motion, not technique. I would have to assume that (I was not there) that the range of motion that was established for a squat to count was full extension of the hip and knee at the top and going below parallel at the bottom. If an athlete completes that range of motion, then the squat counts.Now, there is of course a 2nd aspect to discuss. That is technique with regards to productive application of force. Maximum expression of power in the squat will not be accomplished with the weight shifting to the toes, the knees caving in, the midline not in strong extension with the chest up and torso as vertical as possible. I don’t believe there is much question on that aspect.However, in a competition, he or she that competes the work the fastest is the winner. Now, I will be the first to say that proper technique will greatly benefit your goal of accomplishing work quickly. No doubt about that. I’m simply saying that there are multiple avenues to discuss with regards to form, mechanics, technique, style, range of motion, power, intensity, safety, work capacity, and the productive application of force.Congrats to 757 for throwing down in the Sectionals. Strong work. I miss you guys and look forward to grabbing a WOD with you guys in the future.

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