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The 12 Days of CrossFit (FOR REAL THIS TIME)

by Andrew B

versus-9-87Squad!
(photo by James G)

Here’s the full workout as promised!


CrossFit WOD for Max Week Thursday 12/22

“The 12 Days of CrossFit”

in “Cumulative Song” format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 44/29kg
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

Post time to whiteboard.


HellaFit WOD

 


ARTICLES

+ The Long Term Jobs Killer is Not China, It’s Automation – NY Times

12 Days of CrossFit Preview

by Andrew B

Flashback Friday:


CrossFit WOD for Friday 12/16

“The 12 Days of CrossFit” (except you’ll only do a shortened version of it)

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

Post time to whiteboard.

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago! Today we do a very shorter version of it, but you can get your full workout fill next Thursday 12/22


Barbell Club WOD

snatch waves
back squat
rack jerk
accessories: step-ups, GHR, t2b


ARTICLES

+ Nike Doubles Down in Its Battle For the CrossFit Crowd – Bloomberg

12/24 Christmas Eve Special!

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago!

“The 12 Days of CrossFit”

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

Post time to whiteboard.

12 Days of CrossFit: Pull up Bars

ThreeGymThrowDown_0059

For our final day of this special CrossFit gift guide blog series, we are looking at in home pull up bars. Pull ups are something many of us are working toward, and everyone can continuously improve on. Also, bars are great to have in house for grip work. An easy way to get in some extra work at home is to grab an in home pull up bar.

Iron Gym Total Upper Body Workout Bar
This bar is great for those living in apartments or who don’t want to put holes in the wall. It uses leverage to hold against the doorway so there are no screws and no damage to door, and installs in seconds. You can also take it off the doorway to use for dips and push ups. ($30)

Big Mike’s Fitness Deluxe Doorway Bar
Simple, clean and non-intrusive, this bar is a minimalist option. It may be limiting for closing doors, but is easy to transport and doesn’t take away too much from your decorating aesthetics. ($30)

Ultimate Body Press Upper Body Workout Bar
For the more heavy duty guys and gals, this is a great option for a more permanent fixture. 38 inches wide allows for multiple grip options. 16 inch wide mounts fit on most regularly spaced studs. ($60)

Rogue Fitness Individual Pull-Up System
If you have a place where you want to do pull-ups, but don’t want to commit to anything permanent this is a great option. Utilizing the same pair of 1.5″ wide 16 foot straps that come standard on the Rogue Rings, setup and teardown takes mere seconds. The bar is hand built in the US from steel and coated using the same multi-stage process that gives the Rogue Rings their distinctive and now famous feel. ($72)

12 Days of CrossFit: Pull up Bars

ThreeGymThrowDown_0059

For our final day of this special CrossFit gift guide blog series, we are looking at in home pull up bars. Pull ups are something many of us are working toward, and everyone can continuously improve on. Also, bars are great to have in house for grip work. An easy way to get in some extra work at home is to grab an in home pull up bar.

Iron Gym Total Upper Body Workout Bar
This bar is great for those living in apartments or who don’t want to put holes in the wall. It uses leverage to hold against the doorway so there are no screws and no damage to door, and installs in seconds. You can also take it off the doorway to use for dips and push ups. ($30)

Big Mike’s Fitness Deluxe Doorway Bar
Simple, clean and non-intrusive, this bar is a minimalist option. It may be limiting for closing doors, but is easy to transport and doesn’t take away too much from your decorating aesthetics. ($30)

Ultimate Body Press Upper Body Workout Bar
For the more heavy duty guys and gals, this is a great option for a more permanent fixture. 38 inches wide allows for multiple grip options. 16 inch wide mounts fit on most regularly spaced studs. ($60)

Rogue Fitness Individual Pull-Up System
If you have a place where you want to do pull-ups, but don’t want to commit to anything permanent this is a great option. Utilizing the same pair of 1.5″ wide 16 foot straps that come standard on the Rogue Rings, setup and teardown takes mere seconds. The bar is hand built in the US from steel and coated using the same multi-stage process that gives the Rogue Rings their distinctive and now famous feel. ($72)

12 Days of CrossFit: So Fresh

Not something we probably want to talk about a lot, but lets be honest – sweaty stuff doesn’t smell good. Here are some great stocking stuffer ideas to keep us all so fresh and so clean, clean.

a
CrossFITE Hands Tube
Soothes, moisturizes, and maintains your skin before and training whether it’s from power lifting, rock climbing, gymnastics, cross training, functional fitness, etc. Specifically designed to absorb quickly, soothe pain, provide maintenance, and stimulate rapid skin recovery. ($16, Skinourishment)

soak
The Soak
Soak MUSCLE is perfect for athletes who need a quick, natural remedy for muscle fatigue. Made with only pure and high quality ingredients, the proprietary blend of Epsom salts, eucalyptus and peppermint essential oils is specifically designed for muscle recovery. Soak MUSCLE will relieve soreness, revive tired, aching muscles and rejuvenate your senses. ($25-$40, Soak Fitness)

stuffs
Stuffits
Portable odor killing for shoes, bags, helmets and gloves. Great to throw in shoes if you take them to work before or after a class. They’re designed to combat moisture and kill odor in all types of wearable gear and activewear caused by perspiration and outdoor elements. ($15-$30, Stuffits)

deter
No Sweat Detergent
For those big loads of sweaty clothes, enter No Sweat. Especially formulated for odor, stains and preserving fabric and fit. Plus it smells really nice. ($37, No Sweat, find local stores on the No Sweat website)

12 Days of CrossFit: DEM LEGS

Calling all laaaaaaadddies!

CGO 14.3_0053

We all know that CrossFit women have crazy strong legs. Sometimes it can be tough to find bottoms to fit all that muscle in. Here’s a roundup of some of our favorites from our community.

Old Navy Active
From Nicole B: “A few of you have asked me where I get my workout leggings from… Old Navy! They make really great compression leggings, they’re really affordable, and they stay in place during a workout. Two types that are in my wardrobe now: “BLACKJACK” and “VICTORIAN BLUE
(NOTE: I don’t recommend the “CARBON” colored leggings, as they seem to use a stiffer fabric for those) ($20-$30, Old Navy)

Moving Comfort Urban Gym Tight
From Megan P: “My FAVORITE tight ever. Moving Comfort is a brand by Brooks so they really get running and cross training. The top is a thick non-muffin top liner with several pockets for stowing keys or an ID for a run. They are thick enough that I don’t feel like every curve is outlined, but breathable enough to run in muggy weather.” ($65, Moving Comfort)

Lineage
Lightweight, fashionable spandex leggings for yoga, running, and other sports. They come in super fun colors and pay particular attention to: high waists to prevent muffin tops and contoured shaping in the crotch region so no sagging or too tightness. ($53, Lineage)

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Nike Pro Shorts
From Ann-Marie D: “I like to wear these under sweatpants so I’m super warm by the time I start a workout! They have different lengths so those with thick thighs can choose between shorty shorts riding up or longer shorts staying put. I prefer in between.” ($28, Nike)

12 Days of CrossFit: Water Bottles

Water is a key to success that often goes overlooked. Stay hydrated and happy with some of our favorites.

Mobot
mobot
MULTITASK ALL DAY! This water bottle doubles as a foam roller. Yes, read that again. It’s a great 2 in 1 steal brought to our attention by FCF’s Jessica Strangebird. All MOBOTs are made of recycled, FDA-approved stainless steel, meaning no BPA. Because water helps make muscle tissue resilient and pliable, all the awesome benefits of foam rolling are multiplied when you’re well hydrated. ($39-$65, Mobot.com)

Liberty Bottleworks
hawks feminist water
A local company, get something more personal from Liberty Bottleworks. They are not a bottle mill sending out millions of generic, insignificant designs. Their 72 unit minimum custom bottles are made to order and can be custom designed. Or choose from their pre-designed bottles to rep your Seattle and Seahawks love! You can also choose your cap preference depending on how you like to sip. ($20-$25, LibertyBottles.com)

Klean Kanteen
kanteen
They introduced the world’s first BPA-free metal hydration bottle in 2004. Their grassroots following exploded in 2008 when public outcry led to national bans of BPA-laden, polycarbonate containers. Today Klean Kanteen continues to lead through innovation and example, bringing new products to market that replace plastic with safe, long-life cycle alternatives. The new Reflect Kanteen® eliminates paint and plastic altogether, raising the bar once again. They also have a variety of lids for your drinking pleasure. ($18-$35, available at KleanKanteen.com, Amazon and other major retailers)

HydroFlask

These guys are newer to the market, but the HydroFlask crew wanted to use double wall vacuum technology to focus on keeping colds cold and hots hot. Made with quality materials and completely recyclable. Worth the price if you value your temperatures! ($25.99 to $54.99, HydroFlask)

Blender Bottle

 

Not necessarily just for water, these bottles can now carry, mix, and support you pre or post-workout with plenty of different beverages. You can use them at home to make pancakes or waffles!