Approximately every quarter we do a retest week from a year ago. This is a nice check-in to see how things are going a year later. You're not always going to feel great or things for perfectly in this week, but our goal is to improve on a steady trajectory to a distant horizon. It's a great reminder to use Beyond the Whiteboard. Seeing this progress is a great way to keep training sustainable. Fitness: In Pairs: One person working at a time
30 Min AMRAP:
800m Run
60 Toes to Bar
40 Single DB Box Step Ups (22.5/15kg)
20 Strict Pull Ups
Compare to 5/4/21
Ching & ???: 2 + 27 Step Ups Performance:
In Pairs: One person working at a time
30 Min AMRAP:
800m Run
60 Toes to Bar
40 Double DB Box Step Overs (22.5/15kg)
20 Bar Muscle Ups
Compare to 5/4/21
Nate & Liz: 3 + 32 Toes to Bar Sweat:
Bike Erg
2 x 1000/900m (damper @ 2)
2 x 1000/900m (damper @ 4)
2 x 1000/900m (damper @ 6)
2 x 1000/900m (damper @ 8)
2 x 1000/900m (damper @ 10)
then
10k (Start damper at 10 and reduce by 1 every 1000m)
*90 seconds between each interval, including the final 1000/900m before starting the 10k.
Compare to 17/2/21
Jason: 37.24
Kim: 43.49
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.
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