Monday, May 8

On Friday’s blog there was a video about getting the basics down in CrossFit before trying to do many of the higher skill movements or start training more than one-hour a day.

It’s a lot of fun to compete in local CrossFit events and we encourage you to give it a try if that’s something that appeals to you.

If you have goals of competing in CrossFit locally or at a higher level, you need to get the basics down really well. Then you can add more and more volume to your training over time.

Friday’s video referenced a set of standards CrossFit Roots uses for people to enter their competitor’s program and they shared that list after I posted the video. Anyway, I thought you might be interested in seeing it.

It’s a list that covers the main movements we see in the sport of CrossFit and gives benchmarks for each movement. This list is by no means a way of determining how good you are at CrossFit or to compare yourself with anyone else. It is a good checklist to use to develop skills and strength especially if you like to compete in CrossFit.

Please note that this isn’t our list and we don’t have a separate competitor program. EVERYONE is welcome at any of our classes and we encourage you all to compete (if that’s your thing) and set goals for yourself.

But if you are wondering where to focus your work, this list can help you set some goals.

Workout for Monday, May 8
6 Rounds – 1 Round Every 5 min
5 Front Squats From the Floor (135/95)
Run 1 Lap
15 Wall Balls (20# to 10′ / 14# to 9′)
*Push the Pace on the Run!!!