MON 02.04.13 Quarterly Progress Checks

Workout Tracking is here:

How often do you record your workout results?

1. Download the Zen Planner app on your smartphone
2. Every day, before leaving the gym, record your workout result

Anything worth doing is worth recording.

Quarterly Progress Checks:

This week, we’re retesting several benchmark workouts and setting new goals for the next three months. Who will you be by early May? Set your intention now.

This week’s benchmarks

Your first session of the week: Goal-setting & baseline retest, then daily WOD…

M (today’s Workout of the Day)
5 rounds for time:
7 handstand push ups
14 pistols
21 double unders

T (coming tomorrow)
Olympic Total:
1 rep max of Snatch, then
1 rep max of Clean & Jerk

As many rounds as possible in 20min of:
20 Thrusters 135/95
20 Pullups
20 Burpees

A. 1Rep Max Weighted Pull Up (or 15 slooooow negatives)
B. For time:
250m row
15 kb swings 2/1.5pd
25 burpees
15 kb swings 2/1.5pd
250m row

A. CrossFit Total:
1 rep max Back Squat
1 rep max Strict Press
1 rep max Deadlift
B. 1 minute AirDyne test for calories

Partner WOD:
5k row for time. You and your partner split distance as you wish. Each partner must row at least 2k.

Open Gym:
Make up a QPC WOD (Quarterly Progress Check Workout of the Day) or do your own thing

1 thought on “MON 02.04.13 Quarterly Progress Checks”

  1. Update on the workout tracking app: it seems the app is only available for iPhones at this time. I am waiting to hear back from Zen Planner when to expect an Android version of the app. In the meantime, non-iPhone users can log workouts online the same place you RSVP for class.

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