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

Friday, July 22, 2011



KB Swing (70/53) I did 35#
KB Weighted Step ups (20) w/ 35# KB
Row (Calories)
Post time to comments.
9:19 and no burpees!
* Complete 5 burpees for every break you take within each set. Burpees to be completed while time in running at the end of your last set.

Wednesday, July 20, 2011



Do not reset between each rep.
Lifted 75# across the board. Working on not letting bar drop when I dip and getting bar up straight instead of out and up...
5 Minute AMRAP
5 Burpees
10 Box Jumps (I did 5 45# plates for my box - not quite 20 inches.)
I did five rounds plus 12. 



5 Rounds
Row 1 Minute (count calories and multiply by 2)
Rest 1 Minute
Push-ups 1 Minute (all done on knees)
Rest 1 Minute
KB Swing One (53/35) - 35# rounds 1 and 2, then 30#
Rest 1 Minute

Total reps 390 as follows:

Round 1
Row 36
PU 24
KB 30

Round 2
Row 30
PU 20
KB 21

Round 3
Row 28
PU 20
KB 25

Round 4
Row 30
PU 20
KB 26

Round 5
Row 30
PU 20
KB 25

Monday, July 18, 2011



Overhead Squat
I did 75# all the way across. Pointers from the coach - keep knees apart and work on speed/bouncing out of the bottom. Milestone for me - today was the first day I got 75# up in an OHS position without help. Usually, Mark helps me "get it up" so to speak.

Thrusters (95/65)

Goal was to scale so I could finish in under 4 minutes, so I did 35# thrusters and jumping pullups. J/PUs fried my quads and affected my thrusters a bit...but I finished in 4:14. Usually I do 45# on Fran and probably should've today, too. I need to get this up to at least 55#...

Friday, July 15, 2011



Been a long time...this was hard...I felt weak. (Calves seized up during 400m run warmup...dehydrated and still sore from Sunday's 15K).

2-2-2-2-2 (80% 1RM) - I did most at 15#. Was not getting into full squat snatch with 35#. (Sore calves didn't help my squatting!) Also did a lot of hang squat snatches to ensure I was getting full extension.

5 Rounds
5 Overhead Squats (95/65) - I did 35#
5 Overhead Lunges (95/65) - 35# and back squats rounds 3-5
5 Dips w/ red and orange bands

Total time 6:24

Saturday, July 2, 2011



Hero workout...I scaled - only did 5 rounds and 5 reps per round. Weights and other scaling as listed.

“The Seven”
7 Rounds
7 Handstand Push-ups - I did 15# DB press
7 Thrusters (135/95) I did 55#
7 Knees to Elbows I did knees to almost elbows
7 Deadlift (245/175)  I did 105#
7 Burpees
7 KB Swings (70/53) I did 35#
7 Pull-ups all done without bands!

I finished in 17:09. Scaled too much. Shoulda stuck w/ 5 reps per round and still done the 7 rounds. But I did rip a callous, so I woulda been wussy the last two rounds anyway.

Intensity is the single component most responsible for positive adaptation in the body. This is why most of our workouts are between 3 and 12 minutes. It is difficult to maintain intensity over extended periods of time. The important thing to remember about many of our long Saturday workouts is that they do a poor job of improving your fitness. But if you have come in on your Mondays, Wednesdays and Thursdays then Saturday’s workout will do a good job of testing whether your fitness has improved. These workouts also serve to improve “mental toughness” and act as a shared experience best remembered with friends over drinks.