A “PR” is a good way to start the day

Leave a comment

January 25, 2013 by saltdogsducttape

It’s been two weeks since we started going to CrossFit Emergence. We’ve gone to a total of seven classes. So far it’s been completely different from anything else Adrienne or I had done before. The first time we walked in to what can only be described as a warehouse, Adrienne said “Shouldn’t there be more ‘stuff’ here?” I responded with “No, I think this is normal.” Even though I was thinking the same thing.

The first day we went we went through what is used as the Beginner Athlete benchmark. CrossFit to some degree is built on benchmark WODs. The programming is intentionally resistant to repetition so these benchmarks are how you measure your progress. At CrossFit Emergence, doing the Beginner Athlete benchmark unassisted, under 4:45 allows you to move up to the Advanced Athlete program.

  • 500 Meter row
  • 40 air squats
  • 30 sit-ups
  • 20 push-ups
  • 10 pull-ups

Nothing special right? On our first day Adrienne and I both got around 7:30. We were both reasonably in shape after doing some body weight workouts and running pretty regularly. Today, after seven classes I did the Beginner Athlete benchmark WOD in 6:00 flat! And Adrienne wasn’t far behind. We both took off more that a minute and a half. In two weeks! Quick disclaimer: we both did assisted pull-ups, but hey it’s only been two weeks.

Last night we had roasted butternut squash and crispy sage pizza. I put homemade spicy maple sausage on my half. Instead of buying sausage I’ve been looking for local, grass fed ground pork and making my own. It’s incredibly easy, probably cheaper, and really fun to play around with different flavors. We have been forgoing tomato sauce in favor of olive oil and fresh herbs, usually thyme, rosemary, and basil. It’s been a great success!

photo (7)


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 169 other followers


Work flow 
#patterns #cltcoffee #coffeeroaster #producer


%d bloggers like this: