4th week of Crossfit

Last Monday I finally reached my fourth week of Crossfit and the end of the "Ramping" process and the beginning of just diving right in with the rest of the group at 6:30 PM.  Monday I wasn't able to go due to feeling under the weather, but I did feel good enough to go on Tuesday, Wednesday, and Friday. We focused on form mostly as it is the most important thing while doing this type of activity.


Strength - 10 minutes

Worked on my one rep max Overhead Press at 195lbs.

Conditioning - 31:44 minutes

I completed "Donny"

  • 21 - 15 - 9 - 9 - 15 - 21 - Burpees and Dead Lifts with 135lbs


Conditioning - 6:23 minutes

  • 75 Power Snatches 45lbs

Strength - 10 minutes

Worked on my one rep max Front Squat at 135lbs


Conditioning - 20 minutes


  • 6 Chest-To-Bar Pull-Ups and 6 Ring Dips
  • 4 Handstand Push-Ups
  • 8 1 pood Kettle-bell Swings

I was able to complete a full six rounds in the 20 minutes.