NICOLE

Ahhh Nicole, 400 m runs and as many bloody pull ups as you can do, all in 20 minutes time. A benchmark work out that combines a gymnastic movement and a met-con. If you are not engaged in keeping track of your workouts yet, this would be a great day to start! Benchmarks easily allow us to see clear cut progress. Another way to track progress and be part of the larger community is a website called “beyond the white board.” I had checked it out a few times but this morning, Stephanie, mentioned it again. If you all haven’t checked it out or even heard of it click here to see it http://beyondthewhiteboard.com/

Why do we do this? Why do write it all down? Because why are we here? To get results. Whether you want to be healthier, stronger, faster, better at your sport, lose weight, gain weight, look better naked, the goal is the same we want RESULTS. (read period here) So the best way to progress is to track your progress. For journal keepers out there, the diary kind, you can attest to getting better results out of life based on past diary entries. You can look back and say “oh! I am in this kind of relationship again!” or ” I keep getting headaches after such and such an event, or visit from your parents” Whatever it is keeping track of where you have been is the surest way to get to where you want to go. Otherwise we are just going through the motions. I myself, from this day forward, as going to keep a wod journal. I have in the past written wods down here and there, and then started using an app called wod to record workouts, but I haven’t been consistant. So I am going to do a thirty day challenge, starting with Nicole, recording my wod each day. I encourage you to do the same! And feel free to post your Nicole time as a comment here! Let’s get started getting RESULTS!

Big Love, Crow Rising

p.s. manana’s WOD= snatch skill (we all need it) and “Jeremy” if ya don’t know it, look it up




I got in 4 rounds w/ 36 pull ups. Not great…but fuck…I’m proud I ran an entire mile!

Comment by alexis b — May 19, 2011 @ 2:08 am


hell yes Alexis, i am so blown away by your progress

Comment by CrossFit Santa Fe — May 19, 2011 @ 5:15 am

Mobility WOD