So this past Friday Tammy, Dom, Joe and myself went over to
Coach Dave Werner's Level 4 CrossFit Seattle (longest name ever) to do his infamous "12 Days of CrossFit" workout.
Imagine if the "12 Days of Christmas" song's scheme was turned into a workout.
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 SprintFive Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard SprintSix Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard SprintSeven 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 SprintEight 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 Sprin
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 SprintEleven 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 SprintTwelve 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 SprintBrutal, right? I want to be like Coach when I grow up.
Sadly later that night was Janelle's birthday party, so I did the not-so-good-thing-for-my-body act of drinking more that I should've.
It felt like I was wearing a 50 lbs weight vest until Monday morning.
Today I went to see Zack at Emerald City Smoothie to try out his new toy, the
Bod Pod. He allowed me to take the tests twice and these are my results as a 22 year old 5'6" male:
TEST #1
Weight 141.3 lbsFat 7.4% = 10.5 lbsLean 92.6% = 130.8 lbs
Estimated RMR (BMR) 1551 kcal/day
With my 'Active' Activity Level 2699 kcal/day
TEST #2
Weight 141.2 lbs
Fat 6% = 8.4 lbs
Lean 94% = 132.8 lbs
Estimated RMR (BMR) 1571 kcal/day
With my 'Active' Activity Level 2733 kcal/dayI was very hesistant at first because my "BF%" is on the verge between "Ultra Lean" and "Risky". I talked to Zack about it and he reassured that I'm fine and should be very happy with the results as it's the lowest he's seen thus far. He's had the Bod Pod for about 2 months now. I'm just happy because it describes my rating as "Fat level sometimes found in elite athletes". YEAH BUDDY!
Met up with Adrian and we stopped by some of the local Firehouses and also the North SPD Precinct and let them know they need to workout with us! We also looked at the "Fight District"- hopefully you'll hear more about that sooner than later.
Around 1830 we had our weekly Tuesday workout (thanks to Tammy and Jessie who came out). I just finished up with 'Fran' (see
Foundation Fitness) and although I PR'ed, my CNS is all fugged up now.. I'm shaking a bit. And by a bit I mean a lot.
Tomorrow at Noon, Adrian, Hunter and myself will be getting a good workout in. I still owe the weighted pullup WOD and the 400 m lunge WOD. Tomorrow HQ's WOD is a new Hero workout named 'Badger'. Rest in Peace Cheif Mark Carter
