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

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Old 04-08-2012, 11:18 AM   #1
Corey Borolien
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A trifecta of exercises to define all round fitness

If you had to pick three exercises or movements/skills and benchmark times/weights for them that taken together would define excellent overall fitness, what would they be?

I've been thinking of something to pursue for a long term goal that would be easily defineable and testable and something that your average person could relate to. In pursuing the goal, the benefit is that almost everything else would get better.

Personally, I like the idea of being able to squat 400 lbs, do 20 strict pull ups and run a 6 minute mile. I can't do any of those, but I think it would be possible with enough dedicated work. And I would consider that pretty bad *** overall fitness.

Thoughts?
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Old 04-08-2012, 11:34 AM   #2
Dimitri Dziabenko
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Re: A trifecta of exercises to define all round fitness

What's the magic behind the number 3? I'd personally track more things than that. I don't think the question as it stands is a useful way to think about things.
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Old 04-08-2012, 12:04 PM   #3
Katherine Derbyshire
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Re: A trifecta of exercises to define all round fitness

Fit for what?

Katherine
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Old 04-08-2012, 12:11 PM   #4
Jason Wallis
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Re: A trifecta of exercises to define all round fitness

Those numbers would suggest a very well rounded level of fitness.
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Old 04-08-2012, 12:13 PM   #5
Preston Sprimont
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Re: A trifecta of exercises to define all round fitness

There's no magic to the number three, but I think that what Corey is saying is it would be nice to have three goals to focus on that would consequently improve your fitness and performance in more than just those three movements. It just makes things easier than trying to hit every goal you have at the same time.

I like to track more than just three movements/exercises, but when I'm setting out goals for myself it does become evident that I might detract from my progress if I set out all of my goals at once... so for example, if someone wants to clean & jerk 130kg, snatch 100kg, squat 180kg, deadlift 200kg, bench 125kg, overhead press 80kg, do 20 strict pull-ups, run a 5k in 20:00, get a 300 on a PT test, and get under 3:15 on Fran, it might be a bit of a muddled mess when he tries to lay out how to reach those goals in, say, the next 6 months.
So setting out a few goals to focus on at one time can help to create a more effective program and help one to progress more quickly.
It's like periodization. Spend a few months working on your squat and your olympic lifts. Then spend a few months working more so on upper body strength and muscular endurance, and so on.

That being said, I think it's pretty hard (if not impossible) to say which three exercises definitively embody fitness, and I like to track more than three at once.
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Old 04-08-2012, 12:29 PM   #6
Damon Stewart
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Re: A trifecta of exercises to define all round fitness

I set 3 a year, sometimes met-con focused, other times strength or Oly. I pursue them while continuing to CrossFit or doing other training I find fun. This year it's:

Snatch 110kg
ATG Pause Squat 200kg
Run 2 miles in 12 minutes
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Old 04-08-2012, 06:00 PM   #7
Brendan McNamar
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Re: A trifecta of exercises to define all round fitness

Squat 2 x body weight for 5 reps

Run a 2:20 800m

10 Strict consecutive muscle ups

I expect anyone who could do these three things would have to have a well rounded and very high level of fitness.
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Old 04-09-2012, 06:41 PM   #8
David Meverden
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Re: A trifecta of exercises to define all round fitness

Quote:
Originally Posted by Brendan McNamar View Post
Squat 2 x body weight for 5 reps

Run a 2:20 800m

10 Strict consecutive muscle ups

I expect anyone who could do these three things would have to have a well rounded and very high level of fitness.
Nice choices! I vote for this as the answer. Tough standards. Ten strict muscleups? Damn.

But muscleups, running, and squats are about as good as you are going to get with only 3 movements.
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Old 04-09-2012, 08:44 PM   #9
Phil Griffin
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Re: A trifecta of exercises to define all round fitness

Great suggestions, fun thread.

I'll go with:

OHS/Snatch - There is just something about overhead squats - the combination of flexibility, strength, and stability. But suppose if we're doing an OHS we might as well throw a snatch onto the start of it. 1.5xBW?

5000m row - IMHO the best of the cardio movements - so many muscles involved, and very form dependent. Sub 18:00?

Can't come up with another that I like as much as those 2...maybe 100 burpees in under 6 minutes? How about walking on your hands for a certain distance, stopping along the way to do freestanding HSPUs? Rope climbing?
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Old 04-10-2012, 09:45 PM   #10
Mauricio Leal
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Re: A trifecta of exercises to define all round fitness

Overhead Squat 300#
800m Sprint sub 2 min
Inverted Muscle-up
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