The Oracle of Apollo Snippets from the life of Apollo Lee

CrossFit Day 89

Today’s workout was a brand new one (to me, anyway) that I’m calling the “Dirty Dozen.” I thought I’d be able to do this, scaled back slightly, in half an hour. This was an evil amount of work that had me staggering at the end of it. Let’s get to work.

For time:

1. 25 walking lunges
2. 20 pullups
3. 50 tuck jumps
4. 40 rope jumps (single unders)
5. 25 chair dips, weighted (2×15# DB in backpack)
6. 20 Knees to Elbows (on floor)
7. 20 Kettlebell swings (53# KB)
8. 30 situps
9. 20 hang squat cleans (2×35# DB)
10. 25 good mornings (25# DB)
11. 30 Thrusters (2×20# DB)
12. 30 Sumo Deadlift High Pulls (35# KB)

I did all this stuff either in the house or on the concrete pad outside my workout room. The pullups took a while because I pulled my bar onto my head twice. The hang squat cleans were as strict as I could make them and it still took me over seven minutes. It took me two minutes to catch my breath enough to go on after that round. The thrusters took longer than I expected, too, because I was getting tired and sloppy. This was an insane workout that I really need to do more often. But, that protein shake at the end was sweet enough to feel like a prize after all this.

Time (Elapsed) – exercise

• 01:22.27 (01:22.27) – walking lunges
• 04:28.62 (05:50.89) – pullups
• 02:32.79 (08:23.68) – tuck jumps
• 01:08.00 (09:31.68) – single unders
• 02:00.26 (11:31.94) – chair dips
• 02:36.14 (14:08.08) – knees to elbows
• 02:52.28 (17:00.36) – kettlebell swings
• 01:44.60 (18:44.96) – situps
• 07:14.22 (25:59.18) – hang squat cleans
• 02:00.43 (27:59.61) – gasping breath
• 01:24.85 (29:24.46) – good mornings
• 04:41.68 (34:06.14) – thrusters
• 02:24.46 (36:30.60) – sumo deadlift high pulls

Total time: 36:30.60
Fast: 01:08.00 (single unders); Slow: 07:14.22 (hang squat cleans); Avg: 02:45.85

I think next time I’m going to try to do the whole thing, without a rest period and without taking 7 minutes to do 30 hang squat cleans at an unmanly 70 pounds. Let’s try for half an hour even next time.

My results: 36:29, 13:14 zone (hard); HR: 162 avg, 189 max; 489 cal