Be Accountable!

CrossFit Victoria BC - Rob's first muscle up
I think it was the socks! I am going to try that on the weekend 🙂

Sean created a handy new tool on My Fran Time!  For those of you that have not seen it, it is a Goal Setting Tool!  He has made up a quick blurb to explain how to use it.  Check it out:

When you are logged in, you’ll see a link at the top called My Goals.  When you click on that, you can create new goals.  A goal consists of a title, the target date that you believe you’ll achieve your goal by, a description and notes.  You only need to provide the title and target date.

Once you post a goal, other members will be able to see it in the Latest Goals tab located on the main page of MFT.  Like other parts of the site, members can comment on the goal.

When you achieve your goal, you should go back to the My Goals section and edit the goal to indicate that you achieved the goal.  Achieved goals have a gold star beside them, while goals that are not achieved or have passed their target date have a exclamation mark icon.

When a goal is past due or within 3 days of being past due, the site will pop-up a reminder to ask if you have achieved the goal yet.

Come down to the Zone on Sunday during open gym time and cheer on Doc, Felix (maybe) and myself while we are working on getting our muscle ups.  We set our goals to complete 1 muscle up by Feb 28 / March 1. Open gym time will be posted on Satruday.

Today’s Workout:

Buy In – Make sure to complete 3 rounds of the CrossFit Warmup or a vartiation of this.


Deadlift – 3-3-3-1-1-1

Take 15 minutes to find your 1RM Deadlift


4 Rounds for Time:

  • DB Clean Box Jumps 5
  • One arm DB Snatch (squat) 3R
  • One arm Overhead Squat 3R
  • One arm DB Snatch (squat) 3L
  • One arm Overhead Squat 3L

Elite: 20/35

Zone 2: 15/30

Zone 1: scale as needed

* Use the same weight dumbbells for each lift.  In the snatch, you must land in a full squat and stand up the weight for each rep.  To start the overhead squat, you must finish the snatch repetition.

Cash Out – 100’s and foam rolling!

Running WOD

Rest or recovery run (5K to 8K)

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 88

Buy-in:  3916


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