Dear Diary…

022210-9120Keeping a journal is a very important part of any training regimen.  How will you know what works and what doesn’t if you don’t keep track of the data?  CrossFit is a performance based physical fitness training program.  The daily workouts both develop and measure fitness.  Improved scores are an indication of improved fitness.  All that said, you need to write down what you do each day to quantify your efforts, and be aware of how changes in your routine affect you.  Tomorrow’s workout is one we did back on January 6th, so it presents an opportunity for some of you to see how much progress you’ve made by going bigger and faster.  Whether you’ve done this one before, or it’s your first time trying it be sure to record your results, so next time it comes up you have a benchmark to beat.030410-9507

March 8th, 2010

Skill: Hang power snatch

Strength: 5 rounds max dead hang pull-ups

(1 minute rest between attempts)


Complete 5 rounds for time of:

15 box jumps, 24″

20 overhead walking lunges, 20kg plate

Compare to 010610

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7 thoughts on “Dear Diary…”

    1. I think that was my time through 4 rounds. 🙂 …because you’re a beast, Justin. That’s the Time To Beat today, nice work setting the bar at 5:30!

  1. Hey Everyone at CFF! Evan and I (the people who come snap shots of you) are hosting another breakfast at our place and would love it if you joined us! It is Saturday from 11am till 1pm (so you can make it after the invasion WOD) feel free to come and be full and merry! Chocolate-chocolate chip pancakes are making their debut served along with riff-raff scrambled eggs and fruit salad. Please please please let me know if you are coming by signing up at the doodle before Friday so I can go grocery shopping!

  2. I won’t be able to make it to the breakfast, but as someone who’s enjoyed one of the Saint Clair-held meals, I highly recommend attending if you can. Good food and even better company.

  3. 13:14 (20″ box, 10kg plate)

    Lots of pull-ups though…time to attempt to move bands 🙂

    I’m looking forward to having an even better snatch by the end of the week.

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