The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.

“Flash in the Pan”
500m row
50 sit ups
50 squats
50 single under jump rope
500m row
Time:9:33
Then I spent about 15 minutes trying to get my first kipping pullup. Unfortunately I didn't get one. I got the movement down but didn't have any arm strength left to pull myself up. Oh well I'll get it next week!

5:45pm – Olympic Lifting
“CrossFit Totals” – the basics
3 attempts at your 1 rep max of:
Back Squat 135#
Strict Shoulder Press 70#
Deadlift 195#(so disappointed my max is 225)
Total: 390
Total = total of 3 movements’ determined 1 rep max