CrossFit Discussion Board - View Single Post - CF North standards -- strength vs. strength endurance

John Frazer · 09-02-2006, 05:07 AM

I've been working on the Level II standards and have noticed a disparity between my strength and my muscular endurance. I'm curious if anyone else has a similar experience.

By way of background, I'm 40 years old, 6'2", 180 lb., 15% body fat according to the Tanita scale (which I have my doubts about).

Here are some of the exercises where the CF North standards test the same muscles for both 1 RM and endurance, and my results:

Bench press: 165# (standard = BW)
Pushups: 20 (standard = 30)

Squats: 80 (a few months ago) (standard = 100)
Back squat: 195#

Bar dips: 6 (standard = 20)
Weighted dip: 30# (standard = 1/3 BW)

Pullups: 12 (standard = 20)
Weighted pullup: 50# (standard = 1/3 BW)

Power snatch: 95# (standard = 1/2 BW)
KB snatch: 3x24kg ea. arm (standard = 30 each arm) (but can do a dozen or more each arm with 20kg)

I've always thought I lacked basic strength, but here it seems I'm doing a lot better on limit strength than on endurance.

I've been following Coach Rut's template and getting a 5x5 or 5x3 into each 3-day cycle, but I'm wondering if that's my best plan for continued progress.

09-02-2006, 05:07 AM	#1
John Frazer Member Profile: Join Date: Feb 2004 Location: Northern Virginia VA Posts: 435	I've been working on the Level II standards and have noticed a disparity between my strength and my muscular endurance. I'm curious if anyone else has a similar experience. By way of background, I'm 40 years old, 6'2", 180 lb., 15% body fat according to the Tanita scale (which I have my doubts about). Here are some of the exercises where the CF North standards test the same muscles for both 1 RM and endurance, and my results: Bench press: 165# (standard = BW) Pushups: 20 (standard = 30) Squats: 80 (a few months ago) (standard = 100) Back squat: 195# Bar dips: 6 (standard = 20) Weighted dip: 30# (standard = 1/3 BW) Pullups: 12 (standard = 20) Weighted pullup: 50# (standard = 1/3 BW) Power snatch: 95# (standard = 1/2 BW) KB snatch: 3x24kg ea. arm (standard = 30 each arm) (but can do a dozen or more each arm with 20kg) I've always thought I lacked basic strength, but here it seems I'm doing a lot better on limit strength than on endurance. I've been following Coach Rut's template and getting a 5x5 or 5x3 into each 3-day cycle, but I'm wondering if that's my best plan for continued progress.