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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 02-12-2007, 08:50 AM   #1
Charles Applin
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I used my pseudo CFT results (based on my most recent maxes, not maxes in one day), compared to the CFT of the "outstanding" athelete in Rippetoes strength chart, to scale my last few WOD's with useful results. Currently, I scale the weight 80% of the WOD and feel my work-outs improved.

Ok, that's the strength/power portion covered. Now, what about endurance? What aspects of our training can be used to give a comparitive point value in endurance like the current CFT does for strength? Granted, I would use such a system to help scale the endurance type WOD's such as the Filthy Fifty.

Could it be something like:

Run 1600 meters
5 min rest
Row 2k meters
5 min rest
50 Wall Ball (or 50x 45# thrusters)

Total time in seconds minus 600 seconds (from the resting) is your score.

Any thoughts on the matter?
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Old 02-12-2007, 08:21 PM   #2
Darrell E. White
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Charles:

I floated the idea of using the CFT ratio as a rational way to approach scaling strength-dependent WOD's so that one could obtain a met-con benefit from the WOD, as well as a way to determine a starting weight for safety purposes. By definition, I think, the running and rowing-based WOD's are available for a met-con benefit to all, regardless of strength. I guess I'll have to chew on this a bit.

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Old 02-15-2007, 06:15 AM   #3
Jim Keenan
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I'm new to Crossfit and still working my way up to being fit enough to train to get fit. In this regard I was very attracted by Crossfit North's Athletic Skill Standards. They set a broad spectrum of skills in the beginner, intermediate, advanced and elite standards which act as great benchmarks/goals in determining your present level in the same way as the CFT does for strength.

You can find a link to CFN on the crossfit homepage, and a link to the standards on CFN's homepage.

Jim
(Well rounded beginner - at last!)
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Old 02-18-2007, 04:50 AM   #4
Charles Applin
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Darrell, I think you're right. There could be more work outs like "Cindy" where you go for a certain time for max effort.

Example: instead of 10k for time, run 50 minutes for distance.

So probably no need for anything like a CFT for endurance. You pretty much scale endurance training automatically just trying to catch your breath.

HOWEVER, I'm wondering if there's a CrossFit Marathon in the making with 26 exercises that each performed seperately would take about 5 minutes for a fit athelete.

So, since I'm on a ship that's big on the "Captain's Cup" I'll try to organize a competition that's sure to destroy all that try it.

"CrossFit Pentathalon"

For Time:

- 500 jump ropes
- 8 Cindy rounds (5 pull-ups, 10 push-ups, 15 squats)
- 2k m Row
- 50 45# Thrusters
- 1600 m Run

We have about 8 departments on this 600 person ship so hopefully there can be 24 people to try out.

Think this can be a winner? Feels like the equivalent of a 10k run.
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Old 02-18-2007, 10:55 AM   #5
Jason Steele
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Charles- Make those jumps ropes double unders, that will help with the destruction.
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