- 1000 m Row
- 50 Thrusters (45/35)
- 30 Pull-ups
Here’s another benchmark WOD! Test yourself. See how far you’ve come since the last time you’ve done it.
Don’t know your old time because you don’t keep track or use Beyond the Whiteboard? Maybe you should! It only takes a minute or two to log your workouts and it helps you stay motivated by showing you all the improvement you’ve made. BTWB can help you take this whole CrossFit thing to the next level. Every CFIer gets an account on beyondthewhiteboard.com. If you’ve never used it or don’t know how to log-in, talk to us at the box or shoot us a quick email. First time on BTWB? Log-in with your email. Initial password is intensify.
Use this resource and you’ll know when you set a personal record. The CFIer with the most Personal Records in a month wins the “CrossFitter of the Month” contest! But even if you’re not in the PR race for CFIer of the Month, post your PRs. It’s important to take a second to pat yourself on the back for all that hard work and progress….oh, and to ring the crap out of the PR bell! Hey-O! A lot of CFIers do this. A lot don’t. Let’s get everyone tracking their improvement!
You can also use BTWB to track your weigh-ins, meals, even keep a personal journal that no one but you can see. Next week is the final week of the 2012 Spring Challenge! That means weigh-in and body fat test time! Please talk to Andrew or me if you’d like to schedule your weigh-in and measurements. Plug the results into BTWB to see the measurable 3-month changes!