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

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Old 07-20-2006, 09:20 AM   #1
Frank M Needham
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Please take a close look at the various pieces of equipment in the pic below keeping in mind there is a 1/3 mile crushed granite track which this sits on. If you had this to use in order to gauge your fitness, what might you devise as a reasonable test done in the 20' CF style? I'm thinking of using this test on a rotational basis once every two months or so to see where I'm at, BW only of course.
http://www.crossfit.com/discus/messages/21/27442.jpg
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Old 07-20-2006, 03:02 PM   #2
Joe Marsh
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Frank, that is the best outdoor course i've seen. Where is it? As far as the 20min thing, if your set on using a 20 min workout, cindy is the obvious choice. There is no real need for you to limit your "test" to 20 min. pick a coule of different things. See how many pullups you can do, see how many you can do in 1 minute, how about pushups or dips. I am rather fond of burpees, so give this test a try: AMRAP in 20min of 15 pullups, 12 burpees.
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Old 07-20-2006, 03:21 PM   #3
Aushion Chatman
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Whoa, does that have a rope too? Hopefully kids in that area actually get out there and play on that equipment.

Aush
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Old 07-20-2006, 03:32 PM   #4
Joe Marsh
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Aush, I'm sure some would if it wasn't 110 outside. The mornings are even too much at about 85. Aaaahhhh Vegas!!
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Old 07-20-2006, 03:33 PM   #5
Joe Marsh
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OMG, I didn't even see the rope. Quick Frank, i need a location!!
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Old 07-20-2006, 03:48 PM   #6
Jesse Woody
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I would kill to have a place like that to train! I could come up with a Crossfit/Parkour based training circuit that would be absolutely awesome in that area...maybe pull-ups, quadrapedal movement, precisions, vaults, muscle-ups, jumps to roll, balancing, etc. etc. etc....
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Old 07-20-2006, 05:42 PM   #7
Russ Greene
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Just an idea:

quarter mile run
five rope climbs from sitting
30 parallel bar dips
quarter mile run
5 bar muscleups
30 one leg squats, alternating legs
quarter mile run
30 pullups
30 elevated clapping pushups
30 jump squats

The possibilities are endless with a setup like that.
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Old 07-20-2006, 06:35 PM   #8
Frank M Needham
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Well, I work out there only once in a while now we have a newborn and so I figured it would be good way to check progress I'm making at the house. I posted this once before on another thread somewhere and this is Paradise Park near Trop/Mcleod in Vegas. I was thinking of testing myself for GPP over the 20' in pull-ups, dips, rope climb, hspu, and run 1/3 mile for as many sets as possible in 20'.
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Old 07-20-2006, 08:23 PM   #9
Aushion Chatman
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Joe, yeah that's hot dude...

Frank ENJOY man. congrats on the newborn btw.

Aush
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Old 07-21-2006, 05:11 AM   #10
Frank M Needham
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Thanks Russ, I've written that one down and I'll use it as a model to derive variations. Now all I gotta do is get to where I can complete such a workout :-). BTW, did you mean that to be done in the 20' interval?

About the heat all - Once you've been here a few years it is not all that bad as long as you stay hydrated and use good sense. And, there is an added benefit often not recognized and appreciated about working out in hi temps, if you can learn to manage it without falling out the stamina carries over to other areas. Kinda like CF no?

(Message edited by fmn on July 21, 2006)
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