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

Monday, December 17, 2012

WOD

Front Squat 3-3-3-3-3 followed by 3 20 inch box jumps between each set 85-85-85-85-85


Tabata intervals (8 rounds on each movement of 20 seconds of work followed by 10 seconds of rest):
  • Wallballs, 20/14 (RXd! at 14lbs)
  • Knees to elbows (ensure that you get all the way to your knees, not triceps)
  • Kettlebell swings, 24kg/16kg (RXd! at 16Kg!)
  • Double unders

277 total!



Thursday, December 13, 2012

WOD

Deadlift 3-3-3-3-3 125-125-145(F - could only get one up)-125-125-and an extra 125 for good measure

Metcon:
AMRAP 10 min
20 KB swings (12 Kg)
20 situps
200m run

3 rounds plus 19

Monday, December 10, 2012

WOD

Press

5-5-5-5-5 all at 45# (did first set at 55, but realized I couldn't do it across the board)
"Hope:"
Three rounds of:
  • Burpees
  • Power snatchs (75/55) (I did 35#)
  • Box jumps, 24/20 (I did 12" box)
  • Chest to bar Pull-ups
  • Thrusters (75/55) (I did 35#)

My Score: 197