Workout of the Day:
Four sets of:
Weighted Pull-Ups x 3 reps
Rest 90 seconds
Single-Leg Squat x 6 reps each leg
Rest 90 seconds
(stand on top of a box and work for depth – if you can, wear a weight vest or front rack two kettlebells);
and then,
For time:
Row 1000 Meters
50 Box Jumps (24″/18″)
Run 800 Meters
Benchmark Update – Monday’s Date with Grace
Written by C.J. Martin
We always like to provide full disclosure of our benchmark workouts. Each time we run a benchmark workout, I take a picture of the whiteboard and post the results. The results should, hopefully, be moving in the direction of progress. If that is not the trend for at least 85% of our athletes, I know that I need to look at the programming and figure out if there is a poor balance, too much volume, not enough volume, etc…. This time around we didn’t have too many folks who had done Grace on its last iteration in December 2009, but the trend was still clear, and positive. So, here are the results from our most recent benchmark – Grace – for those individuals who had a performance to which to compare:
| NAME |
December 21, 2010 |
March 15, 2010 |
| Lacie M. |
12:38 (95 lbs.) |
4:22 (95 lbs.) |
| Bassem E. |
5:30 (135 lbs.) |
2:58 (135 lbs.) |
| Gary M. |
5:26 (135 lbs.) |
4:36 (135 lbs.) |
| Sammy M. |
3:13 (135 lbs.) |
3:03 (135 lbs.) |
| Cody M. |
6:35 (135 lbs.) |
6:26 (135 lbs.) |
| Barry L. | 4:19 (115 lbs.) |
5:11 (135 lbs.) |
| Cheddies McBean |
6:59 (83 lbs.) |
5:06 (85 lbs.) |
| Areba |
5:01 (85 lbs.) |
4:05 (85 lbs.) |
| Kelle Belle |
6:22 (70 lbs.) |
5:19 (70 lbs.) |
| Lil’ Katie Niiiice |
5:26 (63 lbs.) |
8:26 (85 lbs.) |
| Gavin L. |
5:49 (95 lbs.) |
5:51 (115 lbs.) |
| Tiffany F. |
6:19 (85 lbs.) |
7:05 (95 lbs.) |
| Megan Meathater |
3:58 (53 lbs.) |
4:36 (60 lbs.) |
| Tim |
3:58 (115 lbs.) |
4:08 (125 lbs.) |
| Jennifer H. |
4:33 (55 lbs.) |
5:56 (65 lbs.) |
| Jennifer Why? |
4:30 (65 lbs.) |
5:47 (70 lbs.) |
The Iron is True. Awsome improvements!
I enjoy seeing other sites sharing the wisdom from Invictus Coaches: http://www.crossfitmilford.com/page/index.php?menu=blog&page=blog&hide&id=8837
Your sharing is helping/encouraging so many! Thanks for all you do!
Did you create your own blog or did a program do it? Could you please respond? 41
Bassem is heading toward King Kong status with that kind of work! I am truly impressed with nearly halving one’s time. As for Lacie, uh, words fail me … someone get her that spear and knife right away.
busted!
wife: courtland, do you know where the 5lb bag of sugar went? i want to bake some cookies.
cc: uh, no.
wife: i know we had a big bag of it, did you give it to the neighbors maybe?
cc: don’t think so.
wife: did you throw it out?
cc: uh, i don’t remember doing that.
wife: that means you did.
cc: uh, what? wow your hair looks really pretty.
Thanks Courtland, I’m sharpen the new weapons just in time for battle next weekend!
P.S Awesome job, you made the sugar disappear…You’re doing great!