4 Rounds for time of:
Run 400m
16 Burpees
8 Deadlifts, 255/165
Post time and Rx to comments.
Meg from Concord CrossFit doing "2-fer-1" Farmers Carry's at CFSBK
Congratulations to Mike V on the birth of his first daughter!
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Where are Jeremy, Margie, Becca and Paulie at? They're in Witchita Falls, Texas at "A Coaches' Roundtable Weekend" listening to the likes of Mark Rippetoe, Tommy Suggs, Jim Wendler and John Sheaffer. To learn a little more about these coaches and the event, click here
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We're working on some new performance logs and want your input. Our previous logs had the following information in them:
Benchmark WODs (Girls, Heros etc)
Benchmark Lifts (Squat, Clean etc)
The Zone Diet information (block charts etc)
Kilogram to Pound Conversion
Strength Standards
Acronyms and Abbreviations
What is CrossFit?
Hierarchy of Athletic Development
Because we're printing the next set ourselves, the format and information provided will be significantly different. What kind of information would you want in a log book? What do you think is unnecessary?
22:28 rx’d
slow, but much better than yesterday. Burpees in sets of 4, deadlifts unbroken in first and last round, 4 and 4 in the others. Had to run very slowly to catch my breath though.
RE: performance log, I like CrossFit Seattles exercise performance standards, maybe they could be included or something similar.
16:37 with 175lb trap-bar. Burpees slowed me down a lot. I managed to do the deadlifts unbroken; perhaps I could add a few pounds the next time around.
i was going to post something similar to that – the athletic skill standards from Norcal, which are adapted from Seattle’s (Dave Werner.)
norcal: http://www.norcalsc.com/index.php/index.php?/post/skill_level_standards/
seattle:http://www.crossfitseattle.com/athletic_skill.html
Today’s workout: high-noon 400-meter intervals, 6 reps, rest as needed between. Was going to do air squats between, but in my mind’s eye I could see Jeremy silently disapproving.
My first-ever Crossfit Total is on Wednesday, woot!
also- zone, really?
17:30 at 205 lbs. I think the weight was scaled about right, but the burpees were hell. Could have sworn it said 10/round when I checked the blog this morning.
Um…I’m in Brooklyn, actually. I was at CrossFit yesterday. I have witnesses. : )
But it sounds like the program in Wichita Falls is really valuable. Paul, Margie, and Jeremy fly home tomorrow and I’m sure they’ll let us all know how it went.
18:51 @ 115. Unbroken deadlifts, so next time, more weight?
Becca, I can be your witness, I saw you.
18:36. 225# deadlifts. Running and DLs felt good. As usual, killed by the burpees. Does anyone know why they’re called “burpees?” should be called “WOD ruiners”
oof23:40-something
225#
oh hey congrats sgt mike! “first” daughter. i guess david is presuming there will be many more. awesome =)
sorry to have missed this today. babysitting. hope to make it up during the week.
suggestions for the performance log…
pood to pound conversionpaleo informationgo to websites/suggested reading from the coaches