- Do a half marathon: I am currently training for the half marathon that will be held in Nashville with some of my Crossfit Thunder family. I'll post runs at least one time per week.
- Do dead hang pull-ups and consistently do pull-ups rx'd in all workouts: I can currently do kipping pull-ups, however, this is not a great skill so I need to take time and work on it.
- Do unassisted ring dips in workouts: Currently I am able to go down in the ring dip but I do not have enough strength to push myself up. Due to my wrist and pending ortho appointment I will have to begin working on this once I have been cleared.
- Do handstand push-ups in workouts: I currently do these modified either with bands or on a box.
- Do a muscle-up: The ultimate gymnastics movement in Crossfit. To do this movement I have to get my ring dips.
- Increase deadlift to 300lbs: Current deadlift is 220lbs.
- Increase back squat to 200lbs: Current back squat is 165lbs.
- Increase clean and power clean to 140lbs: Current clean is 95lbs and power clean is 100lbs.
- Increase push press to 140lbs: Current push press is 110lbs.
- Improve olympic lifting technique: By improving overall technique my times on WODS will be better and my ability to lift heavy weight will increase.
- Improve 5K time to under 26 minutes: Current PR on 5K 27:55
- Do at least one Crossfit Endurance workout per week.
- Get my Level I Crossfit Certification.
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| Happy New Year from Crossfit Thunder |
April 2010 January 2, 2011
B 14 11
T 31 22
SS 28 20
SI 25 13
Difference in Bicep 3
Difference in Tricep 9
Difference in Back 8
Difference in Stomach 12
Today's WOD:
Tabata (20 seconds on 10 seconds off for 4 minutes with one minute rest between exercise)
Row
Box Jumps
Kettle Bell Swings (1 pood)
Sit-ups
Double unders
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