How long was your workout today?

500m row. 1:24.5. Always room for improvement.

Crossfit as Sport

http://journal.crossfit.com/games2009/

The above is a link to the 2009 Crossfit games. Parts 1 and 10 are free. It is a nice look at the sport of Crossfit, the sport of fitness.

Fran 21-15-9 of 95lb thrusters and chest to bar chin-ups

http://vimeo.com/8337622

This is a "named" workout in the Crossfit community. It is called Fran. It is one of the most physically and mentally taxing workouts in Crossfit. It is also probably the most popular. A thruster is a front squat into a press in one motion. My time was 5:41. The top dogs in Crossfit complete this version of Fran in the area of 3 mins, sometimes even faster. I did this same workout in July 2008 in 6:49. So while my time isn't competitive with best in the sport of Crossfit, I had a nice improvement and hope to see moe improvement the next time I do it.

the workout is

21 thrusters 95lbs

21 chest to bar chin-ups

15 thrusters 95lbs

15 chest to bar chin-ups

9 thrusters 95lbs

9 chest to bar chin -ups

The beautiful part about Crossfit is that it is scalable to all levels of fitness. Anyone can do this workout it would just be a slightly modified version. For example a lighter weight can used on the thrusters and regular chin to bar chin-ups can be used. If one is not able to do chin-ups, bar rows or ring rows can be used.

Couple of AMRAP workouts

AMRAP 315lb Deadlift in 75 seconds

AMRAP muscle-ups in 150 seconds