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 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

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