Level IV Elite Crossfit. List...? - Page 5

William Winger · 09-14-2006, 02:57 PM

Franklin, well that would account for the [perceived] discrepancy. Yeah, I have a similar, if opposite problem, I've never had a climbing rope. Hopefully my gym will put one up in the next few weeks (they have a mount, but it's in a multi-purpose room (i.e. also used for ballroom dance and group yoga, I don't think they want me climbing in there...)).

William Winger · 09-15-2006, 12:49 PM

Dave,

Christine in 14:50. Didn't think I was going to make it!

My 140 pound friend did it in 13:30 (I'm 192). In retrospect, I don't think I used my weight advantage on the rowing, because while 2:00 was easier for me, it didn't directly save me any time. And I had to deadlift 55 pounds more than he did, so my weight hurt me on the deads.

Thanks Dave,
William

Ross Hunt · 09-15-2006, 03:01 PM

hah! Allen - I don't think some people know we are weeping when they say "5 minutes! Shouldn't an athlete be FAST!?"

LOL.

:blush: :blush:

Allen Yeh · 09-19-2006, 02:15 AM

Thought I would tack this question to this thread:

The snatches in Level II state 30 reps per arm, I assume it's 30 with one arm then switch and 30, but then again we all know what happens when you assume, or is it 30 total each arm?

Also for the load I'm guessing it's less than 1.5pood? Since loads for the KB exercises are only put there starting in level III.

Chris Kemp · 09-20-2006, 03:25 AM

Allen, not sure if it is right but I assumed that it was 30L/ 30R (or R/L). Figured switching freely and with no time limit would make it too easy. Also, weight is specified at 24kg for men and 16kg for women.

Cheers, kempie

Allen Yeh · 09-21-2006, 04:32 AM

Kempie,

The weight I must have just been blind not to see it. The reps I will just go with what you recommended, in this case I really need to work on my snatch technique because I am tearing up my hand after 10+ snatches, I'd hate to see how they look after 30 straight. Thanks!

Dave Ross · 09-21-2006, 05:37 AM

Dave W., everyone,

First post for me here since being pointed towards Crossfit about three months back. This has been a great thread to follow and answered a lot of my questions already. Where I lie in the CFN standards is somewhere homing in on Level II. Where I live is in the Philippines with no real guidance other than what I read here. Where I got lucky was when a local gym closed a couple of years ago I picked up things like all the free weights, Roman Chair and Dip Stand, which at the time I never imagined would be so useful...for about $60! My Pull up bar hangs from the mango tree outside my house so life at CF Philippines isn't too bad. However I'm still dealing with a lot of subs for some exercises. Something cropped up with respect to rowing standards when I tested that recently. No rower and I took the 'standard' sub of 45lb SDHP's. Fifty of those in what I'm sure is full ROM took 1:25, that verges on Elite, which much as though I'd like to believe in, leads me to suspect that rowing and SDHP's don't really equate. I would like to put an honest check in the boxes for passing these skills but don't want to do so with inappropriate subs and kid myself.

So, question is, in the absence of a Concept II, and in the interest of fulfilling these benchmarks honestly, is a 45lb Sumo High Pull the right thing or should the times be stiffer? If it helps explain the results I got then I'm 5'6", so the bar doesn't have to travel too far, and 140 BW, strong in deadlift etc and easily run 7 min miles. Lousy at bench and getting heavy things overhead.

I have other questions but this a good place to kick off, anyone suggest a better sub? Or seen similar results?

Thanks for any comments, Dave

Christian Hansen · 09-21-2006, 11:14 AM

Just curious about the 5 minute mile goal. I'm pretty much completely ignorant about the various metabolic pathways (pretty much what I read in CFJ and Intro) but my suspicion is that to get down that low (maybe I'm just biased by my own weaknesses) you'd really need to train with an oxidative pathway bias.

William Winger · 09-21-2006, 02:24 PM

Chris, I kinda agree, except that I'm sure anyone who can do both 100 1.5 pood snatches and 150 2x1.5 pood C&Js in 10 minutes (on separate occaisions!) could probably already manage close to 5 minutes...

Adam Del Vecchio · 10-22-2006, 05:56 AM

I just started working on these about a week ago but had a question about the HSPU. level 3 says 10 HSPU and level 4 is 10 "full range" HSPU. Whats the difference? my normal HSPU are touching forehead to ground, would full range be on parallets or what?

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09-14-2006, 02:57 PM	#41
William Winger Member Profile: Join Date: Jun 2006 Location: New Haven Connecticut Posts: 405	Franklin, well that would account for the [perceived] discrepancy. Yeah, I have a similar, if opposite problem, I've never had a climbing rope. Hopefully my gym will put one up in the next few weeks (they have a mount, but it's in a multi-purpose room (i.e. also used for ballroom dance and group yoga, I don't think they want me climbing in there...)).

09-15-2006, 12:49 PM	#42
William Winger Member Profile: Join Date: Jun 2006 Location: New Haven Connecticut Posts: 405	Dave, Christine in 14:50. Didn't think I was going to make it! My 140 pound friend did it in 13:30 (I'm 192). In retrospect, I don't think I used my weight advantage on the rowing, because while 2:00 was easier for me, it didn't directly save me any time. And I had to deadlift 55 pounds more than he did, so my weight hurt me on the deads. Thanks Dave, William

09-15-2006, 03:01 PM	#43
Ross Hunt Member Profile: Join Date: Jan 2004 Location: Annapolis MD Posts: 912	hah! Allen - I don't think some people know we are weeping when they say "5 minutes! Shouldn't an athlete be FAST!?" LOL. :blush: :blush:

09-19-2006, 02:15 AM	#44
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	Thought I would tack this question to this thread: The snatches in Level II state 30 reps per arm, I assume it's 30 with one arm then switch and 30, but then again we all know what happens when you assume, or is it 30 total each arm? Also for the load I'm guessing it's less than 1.5pood? Since loads for the KB exercises are only put there starting in level III.

09-20-2006, 03:25 AM	#45
Chris Kemp Affiliate Profile: Join Date: Feb 2005 Location: Chester-Le-Street North East England Posts: 832	Allen, not sure if it is right but I assumed that it was 30L/ 30R (or R/L). Figured switching freely and with no time limit would make it too easy. Also, weight is specified at 24kg for men and 16kg for women. Cheers, kempie

09-21-2006, 04:32 AM	#46
Allen Yeh Member Profile: Join Date: Feb 2005 Location: reston va Posts: 768	Kempie, The weight I must have just been blind not to see it. The reps I will just go with what you recommended, in this case I really need to work on my snatch technique because I am tearing up my hand after 10+ snatches, I'd hate to see how they look after 30 straight. Thanks!

09-21-2006, 05:37 AM	#47
Dave Ross Member Profile: Join Date: Aug 2006 Location: Puerto Galera Mindoro Oriental Posts: 1	Dave W., everyone, First post for me here since being pointed towards Crossfit about three months back. This has been a great thread to follow and answered a lot of my questions already. Where I lie in the CFN standards is somewhere homing in on Level II. Where I live is in the Philippines with no real guidance other than what I read here. Where I got lucky was when a local gym closed a couple of years ago I picked up things like all the free weights, Roman Chair and Dip Stand, which at the time I never imagined would be so useful...for about $60! My Pull up bar hangs from the mango tree outside my house so life at CF Philippines isn't too bad. However I'm still dealing with a lot of subs for some exercises. Something cropped up with respect to rowing standards when I tested that recently. No rower and I took the 'standard' sub of 45lb SDHP's. Fifty of those in what I'm sure is full ROM took 1:25, that verges on Elite, which much as though I'd like to believe in, leads me to suspect that rowing and SDHP's don't really equate. I would like to put an honest check in the boxes for passing these skills but don't want to do so with inappropriate subs and kid myself. So, question is, in the absence of a Concept II, and in the interest of fulfilling these benchmarks honestly, is a 45lb Sumo High Pull the right thing or should the times be stiffer? If it helps explain the results I got then I'm 5'6", so the bar doesn't have to travel too far, and 140 BW, strong in deadlift etc and easily run 7 min miles. Lousy at bench and getting heavy things overhead. I have other questions but this a good place to kick off, anyone suggest a better sub? Or seen similar results? Thanks for any comments, Dave

09-21-2006, 11:14 AM	#48
Christian Hansen Member Profile: Join Date: May 2005 Location: Pasadena CA Posts: 146	Just curious about the 5 minute mile goal. I'm pretty much completely ignorant about the various metabolic pathways (pretty much what I read in CFJ and Intro) but my suspicion is that to get down that low (maybe I'm just biased by my own weaknesses) you'd really need to train with an oxidative pathway bias.

09-21-2006, 02:24 PM	#49
William Winger Member Profile: Join Date: Jun 2006 Location: New Haven Connecticut Posts: 405	Chris, I kinda agree, except that I'm sure anyone who can do both 100 1.5 pood snatches and 150 2x1.5 pood C&Js in 10 minutes (on separate occaisions!) could probably already manage close to 5 minutes...

10-22-2006, 05:56 AM	#50
Adam Del Vecchio Member Profile: Join Date: Feb 2006 Location: Plymouth NH Posts: 21	I just started working on these about a week ago but had a question about the HSPU. level 3 says 10 HSPU and level 4 is 10 "full range" HSPU. Whats the difference? my normal HSPU are touching forehead to ground, would full range be on parallets or what?