In order to help everyone make advancements with their fitness, it is of the utmost importance that we know where you are at in your fitness journey. This way, you can engage in workouts that are designed to help take your from where you are currently to where you want to be in the future. It also helps us scale the workouts on a daily basis to all levels of fitness and it takes the guess work out of the scaling process for you. So the top level athletes get challenged everyday the way that they need to be challenged, and likewise, the athletes trying to get to the top level are also challenged in a way that will expedite that process. Therefore, we are going to have 3 levels of workouts/athletes going forward, and we are going to run testing each month to determine where you stand. The 3 levels are simply: Level 1 - Formerly called Couch 2 CrossFit. This program is designed for beginner level CrossFitters who aspire to reach the next level in their fitness journey. It is a 1 hour strength and conditioning program that will enhance all 10 aspects of fitness and prepare you for level 2 classes. Testing is required before being able to take level 2 classes. Level 2 - This is the vast majority of current clients. Higher level movements are expected to be understood and performed with competency. Testing is required before being able to take level 3 classes. Level 3 - This is the best of the best. All regional level movements are expected to be performed with competency. Nearly every workout will involve high skill movements and heavy weights. Heres the best part of our level system going forward: the way we designed it allows us to run larger classes where we can all still workout together. The last thing I wanted to do is have different class times for different levels. So how would a sample day look on the white board? Monday: Strength: Lv. 1 Goblet Squat 5 x 10 HAP Lv. 2 Back squat 5 x 5 @75% Lv. 3 Smolov Cycle Day 1 Accessory: Lv. 1 SLDL 3 x 12 (focus on form) Lv. 2 RDLs 3 x 10 @ 43% 1RM dead Lv. 3 Glute ham raises 4 x 10 bw + 40% band tension WOD: Lv. 1 Baby Fran 15-12-9 Thrusters (45/30#) Ring rows Lv. 2 Fran 21-15-9 Thrusters (95/65#) Pullups Lv. 3 Frans Evil Twin 21-15-9 Thrusters (95/65#) 15-12-9 Muscle ups So as you can see from above, we are all working out together, doing similar movements, however, depending upon where you test out at, the hour long workout can look a bit different. What I think is even better is that now we are going to have testing requirements for each level. This way, people have an idea of what they need to work on to get to the next level. Its like an added bonus. Furthermore, we will run testing every month, so you do not have to wait forever to take on more challenging workouts when you are ready for them. Every person who starts out at SF will begin at level 1. They will be required to take 5 basic 30 minute InDoc classes to learn the fundamental movements. This protects their safety, and assures they will not slow down the group. InDoc classes can be scheduled ANYTIME day or night. Once the new member attends at least 2 weeks of level 1 classes, they will be eligible to test out for the next level during the following months testing window. The testing window is going to be the first week of each month. During the first week of each month, an extra coach will be available at most class times to administer the tests. Not all tests need to be completed in the same day, however, all tests must be completed satisfactorily within the 7 day testing window of that month in order to move on to the next level. If you fail at an element, you may redo it before the testing window expires. There is no limit as to how many times you may attempt an element inside the testing window, however a coach reserves the right to shut you down if you demonstrate behavior that puts your well being or the well being of others at risk. So, Im sure you are excited to see the level requirements, so without further ado, here they are! Level 2 Requirements 2k Row sub 10:00(m) 11:00(w) Strict Chins 3 (m) 1w/purple band (W) K2E in 1:00 10 or more (both) 40 burpees sub 5:00 (both) 10 unbroken OHS 45#(m) 30#(w) 20 DUS or 50 singles unbroken (both) Handstand hold against wall :20 (both) Wall ball 20 unbroken 16# ball (m) 15 unbroken 14# ball (w) American swings 25 unbroken 35# (m) 20# (w) 100m sprint sub :30(m) :45(w) All level 2 clients MUST be able to perform the following movements with a 45# barbell (m) 30# barbell (w): - Strict Press - Bench Press - OHS - Power Snatch - Thruster - SDLHP - Front Rack Lunge - Snatch Balance - OH lunge - Hang Clean Level 3 Requirements 2K Row sub 8:00 (m) 9:00 (w) Strict chins 10(m) 5(w) T2B in 1:00 20+ (m) 15+ (W) 100 burpees sub 7:00 (m) 8:00(w) 10 unbroken OHS 115#(m) 75# (w) 50 unbroken DUs (m) 30 (w) Handstand hold against wall 1:00 (both) Wall ball unbroken 40(m) 30(w) 25 American Swings unbroken 53#(m) 35#(w) 100m sprint sub :18 (m) :22(w) All level 3 clients MUST be able to perform the following movements with a 115# barbell (m) 75# barbell (w): - Strict Press - Bench Press - OHS - Power Snatch - Thruster - SDLHP - Front Rack Lunge - Snatch Balance - OH lunge - Hang Clean I reserve the right to change these requirements at anytime that I see fit, or even add new levels! Im very excited to customize your CrossFit experience and help you progress as far in CrossFit as you want to go! To my competition athletes, get ready, youre going to finally be able to attack some very tough workouts with very high level movements! Rope climbs in a WOD anyone?! I should have a schedule out soon!
Posted on: Mon, 18 Aug 2014 19:34:41 +0000
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