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