Carry On Tradition.

Mmm burpees.

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- The holiday tradition continues!
WOD for Champagne Friday 12/20
"The 12 Days of CrossFit"
perform the following in "Cumulative Song" format, for time:

• 100m run
• 2 bear crawls, 25'
• 3 sec handstand
• 4 clean & jerk, 45/30kg
• 5 dive-bomber pushups
• 6 knees-to-elbows
• 7 kettlebell swings, 24/16kg
• 8 toes-to-bar
• 9 dips
• 10 squat thrusts
• 11 pullups
• 12 rocking pistols

40 minute time limit. Compare to 02AUG2013, 26FEB2013, 12JAN2013, 21DEC2012.
Post time to whiteboard/your journal/comments/the Cody app.
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Generation X is Sick of Your Bullshit - Gizmodo
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12 Days of CrossFit 2012

And this video again!

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WOD

"The 12 Days of CrossFit"

in "Cumulative Song" format for time:
100m run
2 bear crawls, 25'
3-second handstand
4 clean & jerk, 45/30kg*
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

*Originally done with a pair of 45/30# dumbbells. Compare to 16DEC2011, 17DEC2010, 04AUG2010, 07DEC2009. Post time to whiteboard.

Recognize those faces?!
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Knee Pain? Got Full Knee Power/Range of Motion/Potential-Terminal Knee Extension - MWOD

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The annual "12 Days of CrossFit"

It's the tradition that CrossFit North Level 4 CrossFit Seattle started more than 8 years ago!

Last year's WOD:

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"12 Days of CrossFit"

for time:
100m run
2 bear crawls
3 sec handstand
4 clean & jerks
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

compare to 21DEC2010. Post time to comments.

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Just so you understand the format of this awesome WOD, it is completed the same way you sing the song "The 12 Days of Christmas":

• 100m run
• 2 bear crawls, 100m run
• 3 sec handstand, 2 bear crawls, 100m run
• 4 clean & jerks, 3 sec handstand, 2 bear crawls, 100m run
• 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 6 k2e, 5 pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 7 kettlebell swings, 6 k2e, 5 pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 8 toes-to-bar, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 10 squat thrusts, 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 11 pullups, 10 squat thrusts, 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• 12 rocking pistols, 11 pullups, 10 squat thrusts, 9 dips, 8 t2b, 7 kbs, 6 k2e, 5 dive-bomber pushups, 4 c&j, 3 sec handstand, 2 bear crawls, 100m run
• "TIME!"

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Twas the Tuesday Before Christmas

and Paolo made another video!

It was last Friday's WOD.

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Marg's new favorite breakfast.  So simple, fast and delicious.

Green Eggs Sans Ham

2 hard boiled eggs

1/4 - 1/2 avocado

Salt + Pepper to taste

Mash it all up and enjoy! 

Thanks to Joey from Paleo Girls for the idea. Head over there for more recipe ideas or just to look at some beautiful pictures of paleo food.

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WOD

"RYAN"
5 round for time:
7 muscle-ups
21 burpees

compare to 02APR2010.

RSVP for class here.

If you cannot do a muscle-up work on transitions and support on the rings from a kneeling position. If you can do bar muscle-ups, use them in the workout.

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What are the muscles that make up the "abs"?

Hahahaha

A big shout out to Morgan, Paul, Brad and Sarah S. who work at Digital Kitchen Seattle, the production company responsible for the original Dexter opening titles.

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WOD

CFSeattle's "12 Days of CrossFit"

Like the song! (Which is in Cumulative song structure)

1 100m run
2 bear crawls, 20'
3 second handstand
4 dumbbell clean & jerks, 40/25#
5 dive bomb pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

compare to 04AUG2010.

Kind of short notice, but some of us decided that we're going to hang out at the gym post-7:30pm class to BBQ, eat, drink and celebrate the holidays. Feel free to join and bring something to share!

RSVP for class here.

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Dear Athletes Who Participated In the Intensive Yesterday,

Here are the whiteboard notes. Please practice.

click to enlarge

Bird's nest your ass off please.

Sincerely,

Andrew R. Bueno

KB Swings in the Snow

Ben R. did a little traveling to Mount Adams!

24kg at a 12,300ft elevation!

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WOD

"12 Days of CrossFit"

100m run
2 bear crawls, 20'
3 sec handstand
4 clean & jerks, 40/28kg
5 dive bomb pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

compare to 07DEC2009 or 17DEC2009.

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Proposition 8 was overturned!

Read Colorful elation and sullen disappointment follow Prop. 8 ruling by the LA Times.

Tomorrow's 12 Days of CrossFit @ CFSeattle

They have classes scheduled at 6am, 7am, 9am, 12pm, 4pm, 5pm and 6pm. They have a potluck scheduled for 7pm, so if you're planning to attend that please bring something to share. Drop-in fee is $20. If you can, support local biz and buy a shirt since they're hosting this amazing WOD. We're going to bring a crew in the later classes (4pm, 5pm, 6pm) so no evening classes tomorrow. Let me know if you want to join in!

Like an AT&T commercial: "More bars in more places.. FCF"

View pictures from 2007 here. Or 2008 here.

Yule

Great work to everyone who came by for this weekend's "Lumberjack 20" workout, especially Fran & Tom of the soon-to-be affiliate CrossFit 206.

10:30's class

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WOD

"12 Days of CrossFit"

for time:
1 100 yard sprint
2 bear crawls, 50 ft
3 second handstand
4 clean & jerks
5 dive bomber pushups
6 knees-to-elbows
7 kb swings
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Runs in the order of singing the "12 Days of Christmas" song: Round 1 = 100 yard sprint. Round 2 = two 50' bear crawls, 100 yard sprint. Round 3 = three-second handstand, two 50' bear crawls, 100 yard sprint. Continue the pattern to Round 12.

5 DIVE BOMBER PUSHUPS!

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QOD

Have you done this WOD before?

2007

2008

Are you going to join us for CrossFit Seattle's 6th Annual "12 DAYS OF CROSSFIT" this month on the 18th?

The 12 Days of CrossFit

What?
CrossFit Seattle's 5th Annual "12 Days of CrossFit" WOD

When?
This Friday, December 12th.
Workouts at 4pm, 5pm and 6pm. Potluck at 7pm
We'll be there at the 5pm and 6pm workout!

Where?
CrossFit Seattle
4358B Leary Way Northwest, Seattle, WA 98107

Why?
It's Christmas time, let's celebrate it as CrossFitters would! It's free!
Bring something to share for the potluck!

The Workout (the rep-scheme = the way you sing the carol):

• one 100 yard sprint
• two bear-crawls
• three-second handstand
• four clean & jerks
• five dive-bomber pushups
• six knees-to-elbows
• seven kettlebell swings
• eight hanging leg raises
• nine ring dips
• ten squat-thrusts
• eleven pullups
• twelve rocking pistols

26:30 was the fastest time last year. Anyone from FCF going to beat it?


RSVP through Andrew by email, call or text!

"12 Days of CrossFit" + Presses

On friday night, Tammy, Dom, Joe and I attended Dave Werner's Level 4 CrossFit Seattle for their 4th (?) Annual "12 Days of CrossFit" festively hard workout. Dom and Joe were there as support (thanks dudes). According to them I apparently went through the 9th round twice.


Tammy 43:50
Andrew 42:20

Check out CrossFit Seattle's website for some pictures! Thanks for having us!

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Today Adrian and I decided to do HQ's WOD from yesterday:

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


Adrian
SP 135 - 145 - 155 - 160 - 160
PP 135 - 145 - 155 - 160 - 165
PJ 155 - 160 - 165 - 175 - 180


Andrew
SP 135 - X, 135 - 135 - 135 - 115
PP 135 - 145 - 155 - 160 - X, X, 155
PJ 155 - 155 - 150 - 150 - 150

X = missed lift.