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-   -   Crossfit style pt tests (http://board.crossfit.com/showthread.php?t=11975)

Nic Nakis 07-03-2005 02:30 PM

Who's got ideas?

Here's my new goals:

3x bodyweight deadlift (okay, maybe 2.5x is more realistic)

10x muscle-up set

5 minute mile

any takers?

Chris Forbis 07-03-2005 03:19 PM

How about something off this page?

http://www.crossfit.com/cf-info/trop...challenge.html

Out of those listed, I'm kind of partial to the run 1 mile and do 21 reps of bw bench press in 10 minutes. Or the 30 reps of bw bench press.

Kalen Meine 07-03-2005 04:51 PM

Well, the last one was iron-based, so maybe this one needs to be gymnastic? In the spirit of symmetry and all. The 10x muscleup could be fun. One-arm pullups? Elevator on rings? Front lever? 720 handstand pirouette? Clapping handstand pushups? Granted, I'm titanically far away from all of these, but they've all been mentioned as benchmarks from hell before.

Russ Greene 07-03-2005 05:46 PM

How about a combination, like 15 X bwt clean and jerk and 10 X muscleup on the same day? I'd be damn impressed if anyone could do both of those, esp. at a heavier bodyweight.


Previously Masquerading as Ross Greenberg

Paul Theodorescu 07-03-2005 06:18 PM

Maybe it's just me but 10X muscle-up seems a LOT LOT harder than 15X bwt cleans.

I think running would be a good one.

Kalen Meine 07-03-2005 09:36 PM

I agree Paul, I was just hoping for something a little weirder than a run ;-) Part of the fun of this whole thing is doing the stuff no one else even recognizes. When I run, my friends can at least see my backside in the distance and shake off the slowpoke blues. When the muscle-ups come out, there's a definite "whoa."

I like "whoa."

Pat Janes 07-03-2005 09:57 PM

Could always combine the "run" with weights... Inman mile, anyone (or some kind of variation)?

Kalen Meine 07-03-2005 10:25 PM

That would be brutal. I like it. Won't be able to do it, but I like it.

Kelly Moore 07-04-2005 06:52 AM

I like the idea of working on the Inman mile, straddle planche pushups or clapping pullups....but just one at a time. I can't do any of the above and I'm still working on bwt OH squats x 15!

Nic Nakis 07-04-2005 11:22 AM

Someone please explain the Inman mile...

I like the 10 minute mile/bench thing

Also, the one-arm pullup idea

What about some strongman stuff?

Kelly Moore 07-04-2005 01:24 PM

The Inman Mile....place a straight bar across your shoulders loaded with 1 1/2 times your bodyweight and take it for a mile long walk without placing it on the ground.

Sounds simple, but I remember reading that only one person has been able to complete it using a bar....

Kelly Moore 07-04-2005 01:36 PM

How about planning the challenges around the seasons - running, Inman mile, etc.... during the summer/fall months for those of us that live where winter means ice and snow? Perhaps MUx20, C&J bwtx15, clapping pullups, etc... during the winter?

Ross Hunt 07-04-2005 03:24 PM

So far we've had calisthenics (pull-ups) gymnastics (hand-walking), and weightlifting (overhead squats). Moreover, all of these have been endurance contests to some extent (40 reps, 100' - ah, I was so close!), 15 reps with bodyweight.

How about a metabolic contest, with an emphasis on speed - a 40, 100, 200, or 400 meter dash?

Paul Theodorescu 07-04-2005 03:46 PM

Ross, good idea. I like the Inman mile as well.


David S Keisler 07-04-2005 05:30 PM

what about weighted PUs???? That way you have wts & gmynastic stuff... Say max #PU @ BWT plus 50 to 75% BWT in 5 minutes.

David S Keisler 07-04-2005 05:57 PM

I think John Allstadt had a Physical Badass scale in his article on Pullups in a Dragon Door article under the body weight exercises.. anyway 200% BWt x5 was enough to qualify as a Physical Bad *** ie BWT plus 100% tied onfor 5 reps. Also 5 OAPUs & ? 45 reg PUs seemed to qualify also..so take any one of the three or be a pluperfect Bad *** & do all three

Kelly Moore 07-04-2005 06:03 PM

David,

I too like the idea of weighted pullups and OAPUs...I'm just hoping that these kinds of possible challenges might surface for the winter months (it's much warmer in the basement than outside during January in Wisconsin!)

David S Keisler 07-04-2005 07:17 PM

Good point Kelly ...also its pretty dark @ 0600 in the winter so that would be a good time to do most of your WODs inside.We dont have a lot of snow ever here in SC but I do like to work out before making rounds @ the hospital.

Ryan Atkins 07-05-2005 06:30 AM

I like the evaluation and suggestion made by Ross, so far. Other possiblities could include a certain number of wall-ball shots, double-unders or box jumps within a certain amount of time.

My two cents,

Ryan

Veronica Carpenter 07-05-2005 10:20 AM

I still like the idea of a pure strength challenge - 1RM OHS @ 1.5xBW :proud:

Ron Nelson 07-05-2005 12:13 PM

For me doing the 3-on-1-off WOD is a challenge, but I'm willing to listen.

Don't know how I could do the Inman mile without ****ing off the gym staff!

How about a sandbag mile (50 lbs min for the guys, 35 for the gals) in less than 10 minutes?
Would that be too easy? My normal mile is around 9 min., so I'd be bookin' with 50lbs on my back!

The Inman mile was also likened to root canal work by Rutman!

Veronica Carpenter 07-05-2005 02:19 PM

The Inman mile sounds very challenging to say the least, and under 10min??? I'd be a mess!

Chris Forbis 07-05-2005 02:52 PM

How about hitting the trio of John Allstadt's pullup physical badass criteria?

That would be:
1) 45+ pullups
2) 5 reps of 200%BW pullups
3) 10 one arm pullups

For everyone's sake, I think 10 OAPU total would be more sensible (switching/alternating arms) than 10 on one (or each) arm.

Bryant Powers 07-05-2005 03:42 PM

I think it might be interesting to try tabata one arm push ups and tabata one leg squats switching sides each round for a score of 8 or 10.

Russ Greene 07-05-2005 04:03 PM

Enough with the pullups already, there are so many other great exercises out there. But that's just my opinion.

Previously Masquerading as Ross Greenberg

Jeremy Jones 07-05-2005 04:55 PM

Even though I can't run right now (or the last 11 weeks) due to a foot injury - I think a sandbag mile would be very fitting.

We have enough stuff going on with the pull ups right now (Eugs B-Day), and this would be very "out of the box" like all of our challenges.

Nic Nakis 07-06-2005 08:11 AM

Inman Mile sounds awesome.

So does some kind of sprint challenge (speed!).


I think pullups might be played out at this point, plus there's already a pullup challenge going on the board and there was another one last year.


I'm for something crushingly awesome and strongmanish like the Inman Mile, or something fast and dirty like sprints (running or rowing).

Ron Nelson 07-06-2005 09:35 AM

The Inman mile presents specific logistic challenges to those of us with gym memberships.
Specifically, how the hell do you sneak an oly bar loaded with 300lbs out of the gym to walk it a mile?
Something tells me the treadmill ain't gonna support me + 300lbs.

Jones and I are on to something with the sandbag mile. I'd even go up to 30% of bodyweight inside of 10 min.

David S Keisler 07-06-2005 11:11 AM

somebody is going to think that you are stealing wts from Golds.....Plus an OLY bar is ?7ft long...I vote for the sand bag...or maybe just a telephone pole.

Jeff Martin 07-06-2005 11:42 AM

I believe there is a Rutman mile which involves a Sandbag. I would vote for that.

Derek Lane 07-06-2005 01:35 PM

I'm down for a sandbag or two, I could do that one deployed... although I think those of us who do it in a flak and helmet should get extra credit.

Jeff Martin 07-06-2005 04:34 PM

Actually something that the CrossFitters who are deployed could easily take part in would be appropriate don't you think? I'm voting for sandbags.

Jeremy Jones 07-06-2005 04:53 PM

Haven't got the Dan John DVD yet but I bet he has got some new ideas regarding carrying stuff.

This Challenge may just cause a shortage in his DVDs (which would be great for him).


Wasn't the Sandbag mile go a mile with a sandbag filled with your body weight?

Graham Tidey 07-06-2005 04:54 PM

How about a pamphlet of some kind in the back pocket?

It could be about something hardcore if you think it'll make it too easy.

Jeff Martin 07-06-2005 05:32 PM

A nod to Coach Rut would be nice. This is off his website.

The rules for the sandbag mile test are as follows:

Your sandbag must be at least 50% of your bodyweight. After you bring your time down to under 15 minutes start adding weight until the weight is equal to your bodyweight.

You must have a measured track or road course. (Road courses are more fun because the neighbors and motorists who drive by are temporarily distracted from their mind numbing commutes)

Pick-up the bag in any fashion short of using the neighbors BOBCAT.
The bag may be held in front, back, or shouldered but it must not touch the ground!

Any time the bag is dropped you are penalized thirty seconds in addition to the time you spend puking up a lung trying to figure out who you can page for a ride home.

Bodyweight sandbags anyone?

Jason Carey 07-06-2005 05:36 PM

Coach Rutherford was the first (of only 2) to complete the last challenge.
The sandbag mile makes for an appropriate salute.

William Hunter 07-06-2005 06:10 PM

More people need to know about Coach Rutherford.

Don Stevenson 07-06-2005 06:47 PM

I like the idea of the sand bag carry!

I've been doing some sandbag work recently and it really kicks ***

Nic Nakis 07-06-2005 08:07 PM

Sure, sandbag carry. What's the weight and time goals?

(Oh, and Graham, you are harsh. Right on, bro.)

Jeff Martin 07-06-2005 08:28 PM

Rutmans mile looks like it is bodyweight for a mile under 15:00.


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