As a follow up to Monday’s blog I wanted to talk about our upcoming Holiday workouts – The 12 Days of Strongtown Christmas & The CrossFit Total. The 12 Days workout is possibly one of my personal favorites. Movements are assigned to each day and each number of the day is the number of reps to be completed. From there you then work through the reps in the order of the song … 1 – 2,1 – 3,2,1 – 4,3,2,1 etc… In case someone has managed to live their life without ever hearing the song before we’re going way back to 1998 today with Straight No Chaser for the wildcard video. Now this will be our 4th year doing this workout and the moments have changed every year – 2013, 2012, & 2011. Thats right 2011 had day 12 as 12 Wall Climbs – at this point in time I would formally like to apologize to everyone who showed up that year. We haven’t programed the days for this year yet but it’s safe to say that Day 12 will not be Wall Climbs.
Now the CrossFit Total on the other hand is a true CrossFit benchmark workout. It’s called the Total because it consists of 3 lifts – back squat, press, deadlift, and it’s the combined total of your best lifts in each. Everyone gets time to warm-up each lift like a regular class, we all move through them together so back squat 1st, after the squats we press, and after we press we deadlift. Once the warm-ups are completed everyone will get 3 attempts to set a max effort lift and all lifts must be judged in order to count. This does take a bit of time to get through so it’s there is only one class that day and it will go a couple hours so everyone has time to get through their lifts. This is a workout that we like to do once or twice a year and it’s a great strength benchmark workout.
Thank you to the McGovern’s for opening up your beautiful house and hosting the 3rd Annual Strongtown Holiday Cookie Swap this past Saturday! Even though just about everyone got a little lost trying to find the place (you did warn us) it was an absolutely great time! I also wanted to thank everyone who was involved in organizing and planning the night along with everyone who came out for the evening. The cookies, appetizers, and of course Patty’s signature 9 lb’s of candied bacon, were on-point across the board and was only matched by the quality of the company. We truly have an amazing group of people that make up our little community and it’s something that both Mikey and myself are incredibly grateful for.
With the Holidays just about here this week is the start of our new schedule and the Schedule part of the blog should be up to date. In a nutshell the big changes are now that on Monday, Wednesday and Friday we have added an 8:00AM class as well Open Gym Hours from 10:30 – 12:00. Whenever Schools are out the morning classes always get pretty busy so we’re hoping this gives people a few more options. We’ve also finally set, or started to set our Holiday Class schedule and as of now it’s looking like the following:
CrossFit Strongtown Holiday Schedule
12/24 Wednesday – 8:00AM & 9:30 Classes, 10:30-11:30 Open Gym
Classes will be doing the 12 Days of Christmas Workout – the day’s & movements haven’t been programmed yet.
12/25 Thursday – No Classes
12/26 Friday – To be announced
12/27 Saturday – CrossFit Total (blog post later this week)
Workout of the Day
Bench Press & Farmer Walks – 5 Rounds, Not for Time
3 Bench Press (Same Weight)
30′ Farmer Walk x 7 (No Rx Weight)
Rest as needed between rounds
Workout is scored by weight used for Bench Press & Farmer Walks
Andrea looking strong through her back squats.
Friday’s noon class starting their wall-climbs.
Timmy keeping very solid form.
Justina getting deep into the bottom of her squat.
Ryan getting some nice extension during Saturday’s 5 rounds.
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The author of this blog makes frequent grammatical and spelling errors, please understand that we are a gym and not a law firm. We wear shorts, t-shirts, and sandals. But we coach really really well and know CrossFit.
Please enjoy. Courtesy of CrossFit Santa Clara