A. 4 Rounds:

   1 minute Hollow Rocks

   30 seconds Rest

   1 minute Top of Ring Pushup Hold

   30 seconds rest

   30 seconds active Hang from Pullup Bar

   30 seconds rest 

   30 seconds HS Hold

   30 seconds rest


B. 12 min AMRAP:

 15 Anchored Situps

 10 Pushups

 5 Chest to Bar Pullups 


I look at CrossFit data all the time. Whether it be on our own gym white board or the website, it's interesting to see concrete proof of CrossFit specific progress. You can't really ignore someone improving their back squat by 40 lbs or adding a body weight overhead squat to their repertoire. It is sometimes hard to quantify how CrossFit transfers over to a sport, it's more of a feel or confidence improvement. For instance, our members regularly report their skiing improves after 6+ months of CrossFit training. But by how much, it's hard to say.

Below I've mapped out how CrossFit training and Olympic Weightlifting have increased the club distance in my golf game. The numbers below reflect how far the ball travels for each club in the bag. As a background, I do not consider myself an avid golfer. In the summer of 2008, I played golf 2-3 times per week for about 3 months. I had a good understanding of my game at that point and lots of data to gather from (I tracked scores, putts, distances, fairways hit, etc). Basically I dorked out on golf for 3 months. Between 2009 and 2014, I probably averaged playing 6 times per year. Also between 2009 and 2014, CrossFit training happened. Below are the results of increased distances on every club, despite playing less golf in the last 5 years.

Club                      2008 Distance (yards)             2014 Distance (yards)

Pitching Wedge             135-145                                      150-160

9-Iron                             150-160                                     165-175

8-Iron                             165-175                                     185-195

7-iron                              180-190                                    200-210

6-iron                              195-210                                    215-230

5-iron                              215-230                                   235-250

4-iron                              235-250                                  255-270

3-iron                              255-270                                  275-290

3-wood                           280-300                                  300-320

Driver                              305-325                                  325-345