Friday, December 14th

WOD:

"12 Days of CrossFit" workout @ CrossFit Seattle

Like the "12 Days of Christmas" song, this workout was structured with the following rep scheme:

1
2, 1
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1...
12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

The exercises were as follows:

100m Run
2 Bear Crawls (there and back between 2 cones, probably 100ft total)
3 second Handstand Hold
4 Clean & Jerks @ 40kg
5 Dive Bomber Pushups
6 Knees to Elbows
7 Swings @ 24kg
8 Toes to Bar
9 Dips
10 Squat Thrusts (Burpee without a pushup)
11 Pullups
12 Rocking Pistols (start on one leg, squat, roll back onto shoulders, rock forward and stand up on one leg)

32:06 (approximately, I didn't write my time down)

This was a lot of fun. I brought a crew down of 7 people from my gym, and there were 25 people total doing the workout, which meant a lot of bottlenecking and manuevering around people. It probably should have been just over 20min if you didn't ever have to wait for anything.

Nutrition:

10:00am: 6oz Chicken Breast, 7oz Cabbage, 1cup Marinara, 3tbsp Olive Oil.

2:00pm: 8oz Beef Brisket. 8oz Butternut Squash Salad (Whole Foods). 4tbsp Cashew/Macadamia Nut Butter.

7:30pm: (CrossFit Seattle, post-workout): Deviled Eggs, Salami, Olives, Strawberries, Melon, Grapes, Tangerines, Veggies (various numbers of each, I wasn't really counting).