080112 SATURDAY “Baselines”


Darren, Bryan and Mo do some double unders at sunrise.


“DCF Newbie” for time –

400m run

10 pull ups

20 push ups

30 sit ups

40 squats

The DCF Newbie workout is administered to all new potential clients as an evaluation of their current fitness level, as well as a baseline for people to track progress.

Then strength work:


Strict Press

Back Squat

Use enough weight so that you approach failure each set.

Post DCF Newbie times and weights used to comments.



Exercise Judgment: the psychology of fitness

VERY interesting article. I wonder what all the psychologists would say about the “Kool-Aid Drinkers” at CrossFit. . . -jj

Post thoughts to comments.


Homework: “Baselines”

A “baseline” is a point of reference usually denoting a beginning or starting point.

By now everyone should have their 2008 goals planned and written down. And if they aren’t in the comments section of this post, you are slacking (don’t even ask me about what a lazy puke you are if you haven’t even picked your goals at all yet).

Now everyone’s homework is to make an attempt for each goal and note exactly where they currently stand on making that goal and establish a “baseline”. If it is consecutive muscle ups, and you have zero – that’s easy. If you are trying for a CrossFit Total, it is time to do it (if you have already tried in the last month, you can use this as your baseline score).

Post your baselines on the 071229 Friday Benchmarks Post

In order to get where you want to go, you have to know where you are.


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  • Mike Erickson

    One of my goals is a 5K run in less than 27 min. Today’s run was four seconds over 29 minutes, about a half minute better than a couple of weeks ago. I followed todays run with 100 CF burpees in about 18 minutes. Really slow but they were all good reps. I started out fast, pooped out. Another goal is 10 OHS with 95 lbs. Last weekend managed 11 reps with 75 lbs. Previous best with 75 was 3 reps. Now that I have a squat rack and CF bar I plan to “grease the groove” with sets of 10 with the bar several times a week. Perhaps every other week go for an improvement of my max.

    I’ve sketched a workout plan as follows:
    Mornings: (1/2 to 1 hour before work)
    MWF: jump rope or airdyne, KB swings, push-ups, k2e.
    TTH: run, pull-up, push-up, air squat. (or burpees!!).
    Evenings: (1 to 1 1/2 hour after work)
    MWF: wu, sit-ups, squats, bench, OHS
    TTH: wu, sit-ups, press, DL

    crossfit at DCF, + extra instruction & practice on OHS, TGU, rings, rowing, GHD.

    Rotating rest days as needed.

    I know it doesn’t look like CF, this is my establish a base level of fitness plan. I realize I’m just not there yet.