CF Seattle holiday party Dec. 14th

[builder206]

Demonstrating the better work ethic and higher level of dedication of Washington CFers, CF Seattle will host its annual 12 Days Of Cross Fit on Friday Dec. 14th.

 

Our party consists of:

 

• A one hundred yard Sprint

• Two Bear-crawls and a one hundred yard Sprint

• Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

• Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

 

THEN we eat!

 

All are welcome. It's a potluck. Bring whatever you think you can hold down after this workout.

[archenemy]

Are spectators welcome to just come and oogle?

[builder206]

No. Jump in and sweat out that devil-poison you drank at Dante's Thursday night.

[archenemy]

I don't drink cheap beer.

 

I am not ready for that kind of a workout. My knee did feel yesterday's workout, but not nearly as bad as I was expecting. I was high all day I was so happy. I am not going to blow it this early in the game--I'm too psyched and want to keep going.

[sirwoofalot]

Potluck?

 

so does that mean with any luck we will have some pot?

[John Frieh]

A one hundred yard Sprint

Two Bear-crawls and a one hundred yard Sprint

Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint

 

Have you guys done that WOD before? What were the best time(s)? What loads for the KB, Clean/Jerk, etc etc?

[builder206]

John, The "12 days of Cross Fit" is one of Dave's ideas. We do it just before Christmas but only for the last 3 years. For that reason I think it has evolved.

 

I don't know times. I'm sure even for our best guys the weights are pretty light. I'll get the results from this year's effort and send it to you.

 

The bear crawl is loathsome, everyone hates it, so Dave has kept that in every year regardless of other changes. He doesn't pay attention to a little whining but when a lot of folks complain about something, he knows he has a winner.

[builder206]

bump

[fenderfour]

You CFers are some sick MFers. I need to look into this after my vacation.

[builder206]

You CFers are some sick MFers. I need to look into this after my vacation.

 

[John Frieh]

29/m/185

 

75# Thruster

24 kg KB

75# C/J

 

46:58