As usual it’s been a tough week, but everyone has put forth a great effort, resulting in some impressive performances.  We’ve done a lot of pulling this week.  While looking for a benchmark workout for tomorrow I had a hard time nailing the perfect one down, so we’ve got something a little different.  It’s a four round triplet, but with a rest between each round.  This is interval training, CrossFit style.  Just like with Barbara a couple weeks ago, every round is a sprint.  Don’t break up the work, because the breaks are built in.

March 12th, 2010

Skill: Hang power snatch021210-8284


Complete 4 rounds, timed individually, of:

10 Thrusters (45kg/35kg)

25 Box jumps (24″/20″)

10 Ring dips

Rest 2 minutes between each round

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5 thoughts on “T.G.I.F.”

  1. 13:26 35kg (2x purple band, then 2x red band ring dips)

    End of week 8 and I am SO happy I discovered CFF. The gains are absolutely stunning . . . so much stronger (all around) and my cardio fitness is borderline astonishing. Considering the muscle being built, I’m not surprised that the llbs are coming off slowly (probably about 4 – 5 so far) but my body fat % is down a whopping 3% (I measure every day with a Tanita scale).

    Despite massive temptation at times (not to mention frequently finishing dead last! LOL), I’m so happy to know I’ve never let myself give up on a workout . . . I really had no idea I could push myself this hard.

    But most of all, I love the people I’m doing this with. 🙂 I’m hard pressed to think of a time when I’ve met so many genuinely wonderful, hard working, and positive people. Thanks for a great two months all . . . looking forward to many more!

  2. im pretty sure my total was 11:18, i was too tired to add the rounds together at the end. 45kg, 24″ box, rings Rx. I second Shawns sentiments on the people of CFF, its a great little family we all have created, and im happy to be a part of it.

  3. 45kg, 28″, no band for two sets
    40kg, 28″, red band for two sets
    Finished, I think, 25 minutes and change (possibly longer), including rest. I did not feel especially heroic this morning. Sometimes you’ve just got to suffer through it.

    Shawn, congratulations on your fitness gains. It sounds like you have a lot to be proud of. Don’t worry about finishing last. I’ve finished in DFL more times than I can count. I like to think there’s a special kind of camaraderie between those of us who drag a little off the back.

    Justin, if you didn’t feel like adding together your splits then you could have just taken 6:00 off your finishing time. Or we could just post our finish times, since everyone had the same rest intervals.

    I will third Shawn’s sentiments. It’s been really fun getting to know everyone. I look forward to hanging out with my CFF friends almost as much as I look forward to the workouts.

    See you tomorrow morning.

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