Hey all, hope the weekend was good. We are going to do somethign a bit different this week. We are going to conduct a series of fitness tests to allow us all to measure how we are doing. Plan will be to redo these the week of 3 March 2014 and see if we have improved at all.
Here is the link - library.crossfit.com/free/pdf/08_03_How_Fit_Are_You.pdf
Do not worry about how you score on the chart at the end, most of us will not score in each event.
Tuesday, 12 NOV: Test 1: Bench Press 1 rep followed by max set of Pull-ups; Follow with 2km row
Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
Modifications: Where needed use an assisted pull-up device such as a “Gravitron.”
Character: This tests the upper body for both absolute and relative strength and stamina.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.
Scoring: The score is exactly the load lifted.
Modifications: There are no modifications needed for this test.
Character: This classic movement is traditionally an excellent test of overall strength, but when performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max heart and respiratory rate.
Workout: This test can be practiced as a workout by completing the test and then repeating at twelve and nine reps with the same load, resting between efforts as needed.
Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.
Modifications: There are two options for modification of this test. The first is to provide manual assistance to the handstand push-ups. Typically, this is done by lifting the athlete by the calves or ankles. Alternately, where even the handstand is a challenge, the substitute exercise is a shoulder press.
Character: This duo represents a reasonable estimate of an athlete’s total strength - relative and absolute, upper and lower body.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting in between efforts as needed.
Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Modifications: Where necessary, the load for the thrusters may be reduced and the “L” pull-ups can be assisted by gently lifting the heels or allowing a “sloppy L.” For those not able to perform a pull-up, an assisted pull-up device may be used.
Character: The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is directly indicative of an athlete’s total capacity.
Workout: This test can be practiced as a workout by performing the test and repeating after an extended rest.
Here is the link - library.crossfit.com/free/pdf/08_03_How_Fit_Are_You.pdf
Do not worry about how you score on the chart at the end, most of us will not score in each event.
Tuesday, 12 NOV: Test 1: Bench Press 1 rep followed by max set of Pull-ups; Follow with 2km row
Performance: Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups. Any grip is allowed on the pull-ups as long as the range of motion is complete - all the way up and down.
Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.
Modifications: Where needed use an assisted pull-up device such as a “Gravitron.”
Character: This tests the upper body for both absolute and relative strength and stamina.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting between efforts as needed.
Wednesday, 13 NOV:
Test 2: Clean and Jerk 15 Reps; follow it up with 5 x 200 meter sprints,
rest 1 min between (basically do these as one lap of the gym track)
Performance:
There is no time limit, but the weight cannot be rested on the ground. Resting
at the hang, rack, or overhead is O.K. At the ground, the athlete must touch
and go. Technique is otherwise not critical. Scoring: The score is exactly the load lifted.
Modifications: There are no modifications needed for this test.
Character: This classic movement is traditionally an excellent test of overall strength, but when performed at 15 reps becomes an extraordinary metabolic challenge as evidenced by max heart and respiratory rate.
Workout: This test can be practiced as a workout by completing the test and then repeating at twelve and nine reps with the same load, resting between efforts as needed.
Thursday, 14 NOV: Test 4: Deadlift 1 RM followed by a
max set of Handstand Push-ups; follow with 2 mile light run (Note we
will use the modification here of 55% of your body weight / 50% for the girls)
Performance:
Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin
the handstand push-ups. The handstand push-ups must bring the ears below the
hands so they needs to be done on parallel bars, parallettes, or some other
raised platform like chairs or books. Using the wall for balance is O.K. Scoring: Multiply the deadlift load in pounds by the number of handstand push-ups completed.
Modifications: There are two options for modification of this test. The first is to provide manual assistance to the handstand push-ups. Typically, this is done by lifting the athlete by the calves or ankles. Alternately, where even the handstand is a challenge, the substitute exercise is a shoulder press.
Character: This duo represents a reasonable estimate of an athlete’s total strength - relative and absolute, upper and lower body.
Workout: This test can be practiced as a workout of three to five repetitions of the test, resting in between efforts as needed.
Friday, 15 NOV: Test 5: Run 800 meters, Thrusters
75 lbs x 21 reps, “L” Pull-ups 21 reps
Performance:
The thruster must originate from a full squat each rep. The “L” pull-ups are
pull-ups with the legs extended straight out in front of the athlete. Any
pull-up where the heels fall below the butt or the legs bend other than
slightly is disallowed. The thruster and “L” pull-ups need not be performed
consecutively, i.e. without breaking. Any grip is O.K. for the pull-up, but the
range of motion must be complete. Scoring: The entire effort is timed from the start of the run to the last pull-up. A time is returned in minutes and seconds.
Modifications: Where necessary, the load for the thrusters may be reduced and the “L” pull-ups can be assisted by gently lifting the heels or allowing a “sloppy L.” For those not able to perform a pull-up, an assisted pull-up device may be used.
Character: The combination of a monostructural metabolic exercise (running) combined with a high demand weightlifting movement (Thruster: front squat/push press), and a super demanding bodyweight movement (“L” pull-up), all for time, is directly indicative of an athlete’s total capacity.
Workout: This test can be practiced as a workout by performing the test and repeating after an extended rest.
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