Monday, April 13

Thanks to everyone that came out to support the teams competing Saturday night and for sending coach Laura off in style. I couldn’t ask for a better group to hang out with. You are all a ton of fun and it’s great getting to know you outside of the gym.

Below is a short video from a CrossFit training lecture about assessment and progress in the gym. We talk a lot about the importance of tracking your workouts, but it’s always nice to hear someone else explain why this is important. He talks specifically about benchmark workouts and why you should do them and what they mean. We use the classic CrossFit benchmarks like Cindy, Fran, Diane and others to measure our progress. When we did Diane last week we saw a lot of PRs. That’s not just for fun though, it tells us that the training we are doing is working and we are getting stronger and faster as a group. These tests are important for the individual and the group so we can make sure the gym is headed in the right direction. So, just another reminder to track your workouts and try to make it in for those benchmark tests so you know if you are headed in the right direction.

Workout for Monday, April 13
Every 90 seconds for 7 rounds
Build up to a heavy set of 3 thrusters from the floor

5 Rounds for time
6 Clean and Jerks (135/95)
9 KB Swings (1.5/1)
12 Burpee Box Jumps