8/26/10……THURSDAY ……REST OR MAKE UP.
Level 1 / Beginner
- Entry skill and fitness level
-Baseline slower than 8 min.
-Unfamiliar with most crossfit movemens
-Focusing on basic conditioning,movement skill and technique
Level 2 / Intermediate
-Working on ROM on all movements
-Baseline 5:30-8:00
-Not Rxd
-Still working on building a base level of strength and conditioning and technical expertise
-Familiar with names but not sure what weight to use
-Still learning complex moves
Level 3 / Advance
-Mastered basics,foundations and Intermediate
-Working on advance weights and gymnastics
-3 Consecutive HSPU’s
-10 Consecutive double unders
-1 Rope climb to the top
-1 Muscle up
- Pull ups with no assist.
-Baseline 4:00-5:30
- Familiar with all names a movements
“stay tuned for more details and schedules.”
Thanks for putting this up. Now I know where I stand and what I need to work on (aside from everything!).
Yeah, thanks Tony for spelling it out. Looks like everything for me too Wayne
5k row at work.
I hope to workout with the 8:00am crew tomorrow!
Did yesterday’s baselines at the early session.
Part A:
BASELINE
400 M RUN (FAST)
40 AIR SQUATS (BELOW 90)
30 SIT UPS (NO FEET HELD AND BACK MUST BE VERTICAL ON THE SIT UP)
20 PUSH UPS (CHEST TO GROUND)
10 PULL UPS (CHIN OVER AND ARMS LOCKED)
Time: 4:14
Part B:
SQUAT CLEANS: Finished with 140#
UTC warm up
then made up Tuesdays WOD
3X
15 box jumps
10 yrd overhead walking lunges
20 kettlebell snatches
first time I completed a full wod in a while! Finally over the groin injury I hope yay! And to be honest I have no idea what my time was…. I was delusional when I finished! Just glad to be done
Good work Dana… Just keep stretching and working on flexability
Made up last weeks 1 Rep Max on Clean and Jerk… 245 lbs (pr) Missed 255
Wod… “Grace” 30 clean and jerks for time at 135 lbs
2:35 as RxD
baseline 7:16 w/ band
squat cleans 98 lbs.
Day off from work and planned to rest. Instead, moved furniture and boxes in the AM for four hours (strength?). Then PM… felt like I was missing the conditioning, so I ran 5k at home. 1.5 mi down the hill, then 1.5 mi back up to my house. The steep grade was challenging, but felt good. (26:20) PR’d from the last time I ran this route. Ahhh… Now I feel normal again.
Good job Norm…..hehe, I did the same type today; went geocaching this am (hiking up hill) than moved furniture in/out of Ez’s room (strength) and then cleaned his room (squats)!!! ahhhh I am pooped out
ooops almost forgot, I’ll take a roller too, thanx Norm
Did “Grace” today short but intense.
3:47 Rxd 135lbs
Cool down
400m and 50 sit ups.
Also used the new foam roller. Thanks Norm those things really help loosen you up.