Speaking of goals, I decided to track my progress on the Level I Skill set available at CrossFitSeattle.com. Aiming for these gives me some meaningful benchmarks and will no doubt help round me out in areas I might otherwise neglect. The skills for this level:
50 free squats
10 push-ups
30 second static hang
30 sit-ups
25 kettlebell swings
2:04 400 meter run
174 lb. deadlift, 3/4 body weight
58 lb. military press, 1/4 body weight
10 medicine ball cleans
10 sitting knees to chest
25 wall balls
4:20 800 meter run
2:20 500 meter row
10" vertical jump
3 dips
3 pull-ups
10 second L-sit
9:50 2000 meter row
10 per arm, dumbbell snatch
15 minute Christine, 3 rounds:
500m row, 12 DLs, 21 box jumps
9:00 1 mile run
The only two of these I think I have done in the last year are the deadlift and military press, but I will wait to see if I can do them in a gym with a witness on form before counting it.
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