This is a blog to track my progress in Crossfit.

Cardiorespiratory endurance, stamina, strength, power, speed,
flexibility, agility, accuracy, balance, and coordination: you're as good as
your weakest link.

- Crossfit Founder Greg Glassman

Thursday, April 14, 2016


This is my fourth consecutive workout this week. It's my last full week at CrossFit Beat, so I wanted to get in as much as I could.
A) Press 3×5
12 min to a 5RM
55-55-60 (4)
B) 3 rounds for time of:
10 Burpees
Run 200m
30 Walking Lunge Steps

Tuesday, April 12, 2016


A) Split Jerk Doubles (Week 2 of 5)
7 sets of 2 reps, sets across
Add 5-10# from last week
75# and it was ugly toward the end
B) Barbell Rollouts
3 sets of 6-8 reps
did 3 sets of 6 reps

Monday, April 11, 2016


A) For time:
5-4-3-2-1 Muscle-Ups
50-40-30-20-10 Double Unders
Did supported muscle ups, follow by practice getting into extended position on ring dip - jumping ring dip (which was not easy for me). 
I strung together 35 DUs in my first round...I need a lighter jumprope, as much as I love my thick Buddy Lee. My arms get tired!
B) For time:
Row 1000m
4:18.8 - average 500m split was 2:09. Stayed around 23 strokes per minute.

Friday, April 1, 2016


A) AMRAP in 12m of:
10m Bear Crawl
10m Walking Lunges
10m Burpee Broad Jumps
I completed 7 rounds. And I think I had a respiratory infection, to boot.
B) GHD Situps
4 sets of 8-12 reps
48 reps total

Thursday, March 31, 2016


CrossFit Total
Back Squat 1RM, three attempts 135
Press 1RM, three attempts 70
Deadlift 1RM, three attempts 155 (failed twice at 170!)

Tuesday, March 29, 2016


7 rounds for time of:
7 Overhead Squats @ 115/75#
7 Ring Rows*
Run 200m
Subbed front squats for OHS due to continuing wrist pain in the OHS position. 55#
Ring rows were about a foot back from directly under rings.
Still getting over this awful cold, so my lungs were a little on fire today.

Monday, March 28, 2016


10 rounds for time of:
5 Toes to Bar
10 Wall Balls @ 20/14#
15 Double Unders
*compare to 11/23/15
Did knees to waist/sometimes chest / 10# wall balls.