One of the benchmark workouts for Crossfit is called Fran. This workout is thrusters and pull-ups in sets of 21-15-9 and you do it as fast as you can.
I had been with Crossfit a little over a month when we did Fran the first time. The about 2 weeks later we did it again. And today we did it again. So I have a good comparison of how far I've come in 4 months of Crossfit. Here are the numbers:
10/6 10/22 1/1
4:28 5:38 4:10
15# 25# 30#
Ring Rows Ring Rows Jumping Pull-ups
So I have doubled my weight from the first time, done a harder pull-up alternative and still cut my time. I am making great strides with Crossfit and it is really starting to show.
Woo Hoo....and Fran, I'm glad I started the year with you!!!!