Wednesday, December 24, 2014

‘Twas the Night Before CrossFit…

‘Twas the night before CrossFit and all thru the box
A few athletes were stirring, some in knee socks

They were stretching their hammies and taking good care
in hope that a “PR” soon would be there
The bars were nestled and snug in their racks
While the athletes got ready to squat heavy or snatch
Coach was in her Lulu as I stretched out my bod
We had just settled our brains for a long winter’s WOD
When out in the lot there arose such a clatter
I sprang off my foam roller to see what was the matter
I ran thru the box and flew like a flash
I moved faster than sit-ups giving butt rash
The moon on the breast of the new fallen snow
gave the lustre of mid day to objects below
When what to my wondering eyes should appear
But fully loaded Rogue Sleds pushed by ones we hold dear
With a really ripped driver, he pushed the sled without a hitch
I knew in an instant it must be St. Rich
More rapid than eagles, his partners they came
as he whisked and shouted and called them by name
'Twas the Night Before CrossFit...
Now Bailey, now Spealler, now Panchik and Barto,
Go Julie & Annies both Iceland and Sakamoto
To the top of the rings, watch the muscle ups flow
now dash away, dash away 3-2-1 GO!
And then in a twinkling I heard the clock ping
and bam! they were off, doing their thing
A few had stopped to get their hands chalked
but Rich was so fast the others seemed shocked
He was dressed all in Reebok, his money unspent
It seems nothing is on back order when you have an endorsement
his droll little mouth went upward real nice
his beard looked like something left over from Miami Vice
He spoke not a word but went straight to his work
knocking out burpees and a few clean and jerks
His form was impressive, the WOD a nice match
and when it was over all I could say was “Nice Snatch!”
He sprang to his sled, to the team gave a nod
Right then I got busted as I stared at Annie’s bod
But I heard him exclaim, ‘ere he drove out of sight
“Happy CrossFit to all, and to all a good night!”
Originally posted to JFWodfather – A CrossFit Blog on 17 December 2012

Reminder: No afternoon/evening classes today! We'll re-open Friday at 5:45 a.m.

Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 Push-ups
10 DB Thrusters
10 Box Jumps


Tabata - 8 Rounds of :20 work, :10 rest
Row for Calories
Rest 1:00
Box Jump 24/20”
Rest 1:00
Ab-mat Sit-ups
Rest 1:00
Dead lift 185/123#
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:Row: 60, BJ: 77, Sit-ups: 64, DL: 48
Rx+ = T2B's, 225/153#

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