Friday 111223

"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 Toes to bar 

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.

Oh Yay, that's right!

Can’t breath... Must get one more rep...

Ever catch yourself thinking that.  We all have, so why is it we “can’t breathe”  Why is it that these WOD’s bring us to our knees?  We can break it down by how effective you breathe. 

The muscle’s you use in your body to breathe consist of: diaphragm, the internal and external intercostal muscles, the muscles between your ribs.  With the inhalation and exhalation of a breath, these muscles expand and contract to allow your lungs to inflate and exchange oxygen.  When you are breathing hard in a WOD and it feels like no matter how hard, or how deep the breath you take it never seems to be enough.  This could be labeled as Respiratory Muscle Fatigue (RMF).  

RMF occurs when your respiratory muscles have reached fatigue stage during periods of prolonged and maximal exercise levels. Think of it this way: When you are at a high level of exercise, your cardiac output (blood flow) increases to exchange oxygen and carbon dioxide faster in your lungs.  Thus you have less cardiac output for the rest of your body.  Included in that are the respiratory muscles which will then increase RMF.  Just like your shoulders are “destroyed” by HSPU and shoulder press, your respiratory muscles are “destroyed” by an increased respiratory rate.    

So how do we reduce RMF?  Do you remember when you first started CrossFit, after every WOD you would have a side ache or numbness in your arms or legs.  You were in a version RMF.  If you have kept records of your progress while CrossFitting, you have noticed an increase in reps and decrease in times.  You are increasing the amount of work you are able to perform before you go into RMF.  So keep up the good work and don't resist breathing, breathe more more often!  

Comments

[Cheap Jordans]

Oh! and I just saw Mary de B's answer - of course! The Grinch that Stole Christmas. And his heart grew and grew and grew until it was three times it's size! I have a friend I call Susie LooHoo. :)

[Havoc Supplement]

This looks like a pretty cool workout. I'm gonna run to my gym and try it ;) tell you how it goes.

[Havoc Supplement]

I'm going to be using a dumbell instead of a kettlebell though, my gym doesn't have kettlebells.