With a bit of delay: The coverage of our official Christmas-workout, done on the 22th of December 2009.

Unfortunately, the creator of the workout we used was not present – Dominik Feischl was absent due to work issues (curses on his boss), the same reason hindered Peter from being present. It therefore was down to Rainer, Jozy and me. The three of us had a distinct task: Not putting Dominik’s name to shame in the execution of the following workout:

Workout “24″

• 24 Snatches each arm
• 24 Swings each arm
• 24 High Pulls each arm
• 24 Clean + Press each arm
• 24 Pull-ups
• 24 Ring dips

Finisher: Farmer’s Walk.

The prescribed weights were 16 kg for men and less for women (Jozy used the 8 kg Kettlebell). We also swapped Ring Dips with elevated push-ups, as we all were not capable of doing such a lot of repetitions of dips.

The structure of the workout has been to freely choose how much sets of which exercise and in which order exercises were done. We all opted for sets of six repetitions and four rounds thereof.

While the mark has been hit with pull-ups and push-ups, the other exercises were slightly to little of a challenge. After the second round I changed gears and did the exercises with a 20 kg competition Kettlebell – which proved to be a much more of a challenge and the right weight to work with (for me). The weight probably has to be spiced up to make this workout a real ‘killer’.

Our finisher were two rounds (approx. 100 meters) of Farmer’s Walks. Jozy used 2 x 20 kg, Rainer and me opted for 2 x 36 kg – heavy enough to leave us exhausted – perfect! As it was beginning to get really cold, we ended here – short and sweet.

Kudos to Dominik for the workout – we’re off into the Christmas holidays with this. The next challenge will be the Winter training camp at Dominik’s premises on the 2nd of January, 2010.

A late merry Christmas and a happy new year to all of you – and do not forget to train on

Simon

P.S.: Please excuse our memory lapse – we forgot to take photos!

Click on pen to

Further postings on related topics:

1. CrassFit Workout of the Day 2009/12/15 This Tuesday, Rainer, Jozy and me assembled in Linz to...
2. CrassFit Workout of the Day 2009/11/19 Whenever either time is scarce or your hunger for a...
3. CrassFit Workout of the Day 2009/12/04 This Friday, the CrassFit crew assembled again – but in...
4. CrassFit Workout of the Day 2009/12/08 Only a few days after our last workout, the CrassFit...
5. CrassFit Workout of the Day 2009/11/05 Sometimes, we all have to take time off. Sometimes there...