3 Rounds:
Run 400m
7 Deadlift 315/205
7 Muscle Ups
All of the barbells above were used on Christmas Eve for clean and jerks. Can you quickly take a look at then and rattle off the weights of each one? If you can, great, but chances are you won't be sure. And if your not sure now, you will definitely not be sure next week. It is important to you and your results that you are consistently logging your workouts in a journal or on the Leader Board. If you are going to maximize your results in CrossFit we need to be collecting as much data on your workouts as we can. This information is crucial to helping us make the best decisions on how to scale your workouts appropriately. Travis, Brooke, and I can't possibly remember all your weights and times, we need this information to assist us in maximizing your workout results. It is also motivating to have a journal of successful constantly improving numbers. On a day when you don't feel motivated to go to the gym, you will not want to leave a blank spot in your journal. On a day when you feel less that 100% you will be motivated to give your best in an attempt to put a successful score in your log. For beginners, it will help you remember the names of the exercises we do regularly and at what intensity you can effectively perform those exercises. All the benefits of journaling your workouts cannot be put into words. I consider my workout journal to be one of the most important fitness tools I have available to me.
Please make sure you are keeping a detailed accurate journal. This is not a recommendation in our program, it is a requirement. The bars by the way are 35, 45, 53, 63, 73, 83, 95, 95, 135, 135.
