We have added a few benchmark workouts in the past few weeks.  We did the CrossFit total to determine raw strength.  Today we do Michael, another “hero WOD” to test cardiovascular endurance and muscular stamina.  Specifically we will target your midline stability muscles.  Commonly referred to incorrectly as your ”core.”  Midline stability is crucial to any sport that requires transfer of power from your legs, which is all of them.

Benchmark workouts let you know your progress and you can compare your performance with athletes worldwide. 

It’s a proud moment when do your first “Fran” without scaling or break 1,000 pounds on the CrossFit total.  Equally important are the milestones that get you there–first pull-up, first mile run, first marathon, first bodyweight overhead squat, etc. 

Rachael Gets her First Pull-up!

Workout of the Day

Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

3 Rounds of:

800 meter Run
50 Back Extensions
50 Sit-ups

Post total time.