12 Days of CrossFit 2019

In a tradition dating back 10 years, it’s almost time for the 12 days of CrossFit!

What’s it all about?

We challenge you to complete 12 back-to-back benchmark workouts Monday 9th of December to Friday 20th of December.

How does it all work?

This challenge free and open to everyone. All you do is show up to class will write your name on the board and keep a huge log of the 12 days.

For each day you show up and throw down, your name will be entered into a raffle for fabulous prizes we’ll hand out at the raffle on the 20th of December.

What if I can’t do the workouts as prescribed?

Don’t worry, we will provide you with scaling, as always for the benchmarks WODs, however we encourage you to try your hardest and push your limits. Its not often we’re able to program in so many benchmark WODs so its a good time to hit some PRs!

What if I can’t make it one day?

Don’t worry if life gets in the way, just complete as many workouts as you can. We do not recommend double day WODs to make up for a missed day, this challenge is tough enough as it is!

What happens on Day 12?

The WOD on Day 12 is a very special one, so after the 12 days of hard work you deserve a bit of a treat! Our Christmas Party will kick off at 6:30pm at East Brothers Beer Company on Canal st in Richmond.

Pickles and Smoke will be providing the food (BBQ from our very own Coach Dave), so please RSVP so we know how much to order!

So a quick round up…

What: 12 Days of CrossFit, 12 benchmark work outs back to back.
When: 9th-20th December
Where: CrossFit Hale
How: No need to sign up, just turn up to all 12 days regardless of your membership.
What else: Christmas party follows the final WOD on Day 12 at 6:30pm Friday 20th of December at East Brothers Brewery. Please RSVP on the sign up sheet at the front of the gym, or by emailing info@crossfithale.com

Are you ready for The 12 Days of CrossFit?

Coach Jay


Announcements

New Hale Tees & Gear!

Head over to www.haleapparel.com to shop the fall assortment. We’ll have different styles and colors popping through for winter in the next month or so.

Mobility Seminar: 9am Sunday, December 8th

Have you ever gotten to the gym early and thought, “I should mobilize and get ready for this workout… but I don’t know what to do!?”

Dr. Mitch will walk you through a straight forward 15 minute routine to get you limber and moving well before your workouts. This quick and simple series will address tight shoulders and hips, AND will be a great addition to your training, ESPECIALLY during the 12 days.

Cost: FREE. Just show up.

12 Days of CrossFit and the Hale Holiday Party

12 benchmark workouts in 12 days from Dec 9-20th!

Break the trend of the holidays and challenge yourself to see if you can do 12 workouts in 12 days!

We will finish with our holiday party on Dec 20th at East Brothers Brewery.

It’s our most fun event of the year!

Volunteer with Berkeley Food Network:

Berkeley Food Network (and Sarah!) could use our help to hand out holiday food distributions to families. We will have a crew for Saturday, December 21st from 8:00-10:30am.

We’re looking to do these more regularly–please email Heidi if you’re interested.

Workouts for the Week

Monday–TRAIN

5 rounds for time:
800m run
30 air squats
20 push-ups
10 toes to bar

MissFit:
1 knees to chest + 1 leg raise = 1 rep

Long one today–all about keeping pace on the runs. Go unbroken on everything else. Solid, bodyweight burner

45 min cut off
scale down to 3 rounds if necessary

Tuesday–TRAIN

In groups of 2:
5 rounds, 1 min each station
Sled Push
Atlas Stone (toss over shoulder)
Shuttle Run
Box Jump OVERS
Tire Flip
Rest

Sled push might get a little slippery with the rain! We’ll adjust as needed, weather dependent.

You’re moving with odd objects for a minute, then switching gears. You shouldn’t be “red lining,” as you’ll have rest when your partner goes. That means: consider going a little heavier today (as form allows) on the atlas stone, or a little faster (go relay style!) so you really earn that minute of rest at the end. Keep a total running score for each round.

Wednesday–RECOVER/SKILLS DAY

A. 15 min AMRAP:
2 muscle-ups
12 KB front rack reverse lunges (53,35 x1)
200m run

If 2 is easy for you to link together, pick a number that challenges you as you get tired–then hit them unbroken! If you miss, 10 burpees, then resume

If no muscle ups:
Chest to Bar
Pull-Ups
Ring Push Ups/Ring Dips

This is a spicy little burner, but SKILLS are the focus. If you’re close to muscle ups or working on linking, use that here. OR, work on any pulling/pushing gymnastics skill that is a challenge for you.

Pick a number of WHATEVER you’re doing that challenges you. Say, 10 ring push ups. Take a few extra breaths, get extra tight, and hit that set with intention.

B. Mobility:

2 mins/side pec scrub

2 mins/side quad smash

Thursday–PERFORM

A. Deadlift based % 1RM:
5-5-3-5-3-1

#1: 5 reps @ 35%
#2: 5 reps @ 45%
#3: 3 reps @ 55%
#4: 5 reps @ 70%
#5: 3 reps @ 80%
#6: 1+ rep @ 90%

Last week of this mini strength cycle–last set is as many as you can at 90% of your one rep max. Get tight at the top of each rep and stay connected to the bar!

B. “Rahoi”

AMRAP in 12 minutes:
• 12 Box jumps (24/20)
• 6 Thrusters (95/65)
• 6 Bar-facing burpees

MissFit:
Thrusters (75/55)

We did this one nearly a year ago to the day. Look back at December 8th, 2018. This is one of our fav APPROACHABLE hero WODs. If 65# is within reason to do unbroken to start, GO FOR IT. The low reps mean that, even if/when it breaks down, you can still keep moving.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

Friday–TRAIN

In Pairs, break up any way you want
1 partner works at a time

400m farmer’s carry (53/35)

straight into,
3k row
500′ bear crawl
100 slam balls (25/15)

400m farmer’s carry(53/35)

(35 min hard cap)

MissFit:
Farmer’s carry (35/26)

This is the long grind of the week. Head out the the 400m mark with your buddy (NO, do not go 50m relay style; also: ONE partner carries BOTH kettlebells… hehehe). Work does not need to be split evenly, but communicate and support each other as you go. A “perfect” strategy is not as good as great communication.

Bonus points for matching outfits.

Saturday–TRAIN

4 Rounds, for total time
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans (155/105)
2 Mins Rest

Scale:
Hang Power cleans (135/95)
pull-ups

MissFit:
Hang power cleans (95/65)
ring rows

Each round should be a sprint, since you’ll be fairly well rested. Keep the pull ups to one or two sets. Success here means: unbroken (or at least composed!) double unders, a big set or two of pull ups, and SMOOTH (like buttah!) rhythm on your hang power cleans. The dubs should make you tired enough to have to focus–use this as a chance to learn 🙂

Sunday–TRAIN/RECOVER

“Larry’s Sunday Special”

9-minute AMRAP:
3 Hang power snatches (75/55)
3 Overhead squats (75/55)
30 double unders

MissFit: Hang power snatch & OH squats (55/30)

Add 3 reps to each barbell movements after each round.
(3/3/30, 6/6/30, 9/9/30, 12/12/30 …. etc) Double unders stay the same.

Short WOD today–if you’ve trained hard this week, consider going PVC only. If you did dubs yesterday, consider another cardio. We have LOTS of working out to do in the next 12 days!

If you’ve missed a few days, this should be a fun/spicy one. Your goal is to hold on to the barbell for unbroken sets for as long as possible. That means you have to find a breathing pattern and stick to it.

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