Graduation and Level 1

First off I woul like to say congratulations to Sharon and Angela for their hard work and determination to graduate from the INTRO course, they even decided to return for another month.

Here is their very first workout which was on February 1, 2010 and how they improved in one month on March 1, 2010.

Great job ladies. I am very excited to be working with you and I look forward to seeing you both progress in the next couple of months.

Next, it is always good to have goals, which is one of the things that drives your physical fitness. I have done some searching and found a fitness chart with Levels 1-4 from Crossfit North that I will be adapting and making some changes along the way. Here are the requirements that are expected of everyone to obtain Level 1, I do not have a rower yet so the rowing will either have to be subbed or we will wait until my rower comes.

• 50 Free Squats--Hips below parallel and full extension at top
• 10 Pushups--On your toes even for the ladies
• Static Hang for 30secs
• 30 Situps--shoulders touch the ground and hands touch your feet, keep feet on ground unanchored
• 25 12Kg Kettlebell Swings--must see ears with full extension overhead
• 400M run--2:04
• Deadlift 3/4 of Body Weight--hips must be at full extension at top
• Press 1/4 of Body Weight--must see ears with full extension overhead
• Sumo Dead Lift High Pull 1/2 of Body Weight--bar must touch clavicle at top
• 10 Sitting Knees to Chest--body must be as flat as possible on the down, ball up at top no arm use
• 25 16# Wall Ball to 8' target--hips below parallel and ball must hit target
• 800M run--4:20
• 500M row--2:20W/1:55M
• 10'' Vertical Jump
• 3 Body Weight dips
• 3 Pullups
• 10secs L-sit
• 2000M row--9:50W/8:10M
• 10 20# Medicine Ball Cleans
• 1600M run--9min
• 3rounds--500M row, 12 Deadlifts 1/2 Body Weight, 21 Box Jumps 20''W/24''M--15min

This is alot, however, it covers alot of the basics, we will concentrate on the areas that everyone has difficulty with. Stay determined and motivated and watch the progress come your way.