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, December 30, 2010



3×3 135-155-165 (attempted 175 but didn't even get to my knees)

(This notation means you should perform all sets at the same weight (or as close to) as possible. This means your lowest work set will go on the whiteboard)

5 Rounds:
5 Squat Clean Thrusters (135/95) I did 65#
Max Ring Rows (in one set, without coming out of the plank position — this means no dropping your butt to the ground to rest — or releasing hands from rings) I did 10-10-8-8-8
Rest Rest 1 Min
Total time was 6:44 minus 44 seconds for the ring rows = 6:00

* Pick a weight that is heavy and challenging, but that you will not have to rest in between reps. You should be able to drop the rep and immediately step up to the bar to complete the next set. Scale ring rows (by raising the rings and placing your body at an angle instead of being completely parallel to the floor) so that you can get a minimum of around 10 per round. Score is total time (including rest) minus one second for every ring row.

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