15-12-9 For Time:
Power Clean 155/105
KB Swing 53/35
Burpee
Rest exactly 5:00 min
For Time:
Run 400m
25 Toes To Bar
Run 200m
20 Toes To Bar
Run 100m
15 Toes To Bar
Add the time from the 1st and 2nd portions of the WOD for your overall score.
Angela volunteered to do a beta test run of the Level 1 testing process with me and passed with flying colors. The process flowed smoothly from one element to the next and it was quite a challenge to do all the physical tests within one hour. We will begin implementing parts of the test into our warm ups and checking you off as we go. Eventually the testing process will be by appointment only, but for now we plan to get it done a little bit at a time.
Good work Ang on becoming our first official green belt.
Check out the following video.
"Positive Self-Talk: Focusing on Your Goals" with Greg Amundson, CrossFit Journal preview video [wmv] [mov]
I am hoping Greg will be in the area again soon and I highly reccommend that you try and make it if you get the oppritunity. Learning to shift your focus to looking where you want to go is powerful stuff. It can make all the difference in achieving your fitness goals.
