Fitness Goals 2013

http://crossfitseattle.com/wp-content/uploads/2011/04/Skill-Levels-1-IV-spreadsheet.pdf

http://crossfitseattle.com/wp-content/uploads/2011/04/Skill-Levels-poster.pdf

LEVEL 1

ACHIEVED

HIPS 1 - LEVEL 1 - 50 free squats 7/7/2013
HIPS 2 - LEVEL 1 - Vertical Jump (10") - 7/6/2013
HIPS 3 - LEVEL 1 - Deadlift 3/4 BW (120#) - 7/7/2013

PUSH 1 - LEVEL 1 - 10 push-ups - 7/7/2013
PUSH 2 - LEVEL 1 - Military press 1/4 BW (40#) - 7/6/2013
PUSH 3 - LEVEL 1 - 3 dips - 7/6/2013

PULL 1 - LEVEL 1 - 10 medicine ball cleans - NA
PULL 2 - LEVEL 1 - 30 sec hang - 7/7/2013
PULL 3 - LEVEL 1 - 3 pull-ups - 7/6/2013

CORE 2 - LEVEL 1 - 10 sitting knee to chest - NA
CORE 3 - LEVEL 1 - L-sit 10 sec. - 7/7/2013

WORK 1 - LEVEL 1 - 25 KB swings (24kg) - NA

WORK 2 - LEVEL 1 - 800m run (4:20) - 7/7/2013
WORK 4 - LEVEL 1 - 1 mile run (9:00) - NA
WORK 5 - LEVEL 1 - Christine 500m row, 12 bw deadlift, 21 box jump to 21" (15:00) - NA


SPEED 1 - LEVEL 1 - 400m run (2:04) - 7/7/2013

SPEED 2 - LEVEL 1 - 500m row (1:55) - NA

SPEED 3 - LEVEL 1 - DB snatch 10/arm (?) - NA

FAILED

WORK 3 - LEVEL 1 - 2km row (8:10) - 8:37

CORE 1 - LEVEL 1 - 30 sit ups - FAILED (2) 7/7/2013

LEFT BEHIND

LEVEL 2

FAILED

WORK 1 - LEVEL 2 - 800 M run (3:20) - 7/7/2013 (3:21)