6/13/17 Diane’s home.

Tuesday June 13th

“Measurement is the first step that leads to control and eventually to improvement. If you can’t measure something, you can’t understand it. If you can’t understand it, you can’t control it. If you can’t control it, you can’t improve it.” -H. James Harrington

There are may ways to know that your skills in the gym are improving: you’re no longer bent over gasping for air halfway through the workout, you can’t remember the last time you had a DNF, and you haven’t had a puke party in months. While these are signs that, yes, your overall level of fitness is improving, if you are only going by these measurements, you can never say how much better you’re actually getting at CrossFit. The one and only way to state “I am better than yesterday (or last week, month, year),” is to record and compare your times, reps, weights, or rounds. Without recordable data, relying on “I think I got 5 rounds last time” can lead to false assumptions and stagnant skills. By simply recording and comparing your stats you are pretty much guaranteed to improve your fitness and workout results. So start writing your workouts down, every day!

Warm Up:

Jumping Grass Hopper (L+R) + Up-down x 5
KB Good Morning x 10
KB Sumo DL High Pull x 10
KB Goblet Squat x 10
OH Reaching Lunge x 20
Chin Up x 5 + 10sec hold above bar (or Ring row)
D.Dog (1) + Pike Shrug (2) x 5
Handstand Shrugs x 10
Plank Hold x :30s

Skill, Strength, or Mobility:

Pigeon Pose Hold x 1:00 Each
Seated Pike x 1:00
Seated Straddle x 1:00
Couch Stretch x 1:00 Each


Deadlift (225/155)
Handstand Push Up

L2: (205/140)
L3: (185/125)
L4: (155/105)