What makes CrossFit very different than most other fitness programs is that the result is measurable. In a few weeks we will be selling WOD books. The purpose of WOD books are to track progress. Since many of you just started CrossFit in the last month or two, you are still learning movements and trying to survive through WODs from start to finish. As you become more comfortable with the program you need to start taking responsibility for your own progression. Write everything down! If the the strength is 3-3-3 cleans, you should know what your 3 rep max was previously and try to meet or excede that number.

Certain workouts are considered benchmark workouts. For example, yesterday was “Jackie”. If you did Jackie yesterday write down your time. 3 months from now Jackie will come around again and you can compare your old time to your new time. If your time is faster with less scaling, it is a direct indication that you are more “fit”. Many of the benchmark workouts have names. You can ask someone who goes to CrossFit Hong Kong what their Fran time is and they will know exactly what you are talking about.


Back Squat

5 Rounds
5 Single Arm Kettlebell Thrusters Right Arm
5 Single Arm Kettlebell Thrusters Left Arm
5 Single Arm Swings Right Arm
5 Single Arm Swings Left Arm
20 Pistols

L3/Advanced (1.5/1pood)
L2 (1/.5 pood) 10 Pistols
L1 (20lb/10lb Dumbell) 10 Pistols


  • Nick

    11/30/2010 @ 2:28 am

    CrossFit Southie representin at Crossfit Sportfit in Ohio today.

    Workout 1-
    7×3 of cleans – finished with 185
    WOD: 500m row, 50 dunders, 50 box jumps, 50 burpees, 50 kettle swings (1.5), 800m run, 3 rope climbs: 23:14

    Workout 2-
    7×1 of snatches – finished with 165
    WOD “DeDonno” – 75 Power Snatches @ 75# with a 145# squat snatch every minute on the minute – 7:42

    See ya tomorrow!

  • Alec

    11/29/2010 @ 9:04 pm

    Well, if you know some CFers in Thailand that will also work…

  • Bfenton

    11/29/2010 @ 8:30 pm

    Ames – what if I don’t know anyone in Hong Kong?

  • Jaime

    11/29/2010 @ 7:45 pm

    forgot to mention 165 on the squats!

  • CrisO

    11/29/2010 @ 7:03 pm

    205, 205, 205, 205, 205

    4 Rounds – 1.5 pood, assisted pistols using the pole

  • Jaime

    11/29/2010 @ 3:50 pm

    Probably won’t be able to walk up or down stairs after all these thrusters, squats and pistols πŸ™‚
    WOD time 12:12 assisted pistols
    30 lb DB thrusters/1 pood swings

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