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

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Old 07-21-2006, 05:13 PM   #1
Russ Greene
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I have been thinking about Dave W.'s athletic standards:

Has anyone ever achieved all Level 4 goals? It sure would be cool to be the first, not that it's going to happen any time soon.

A male Level 4 athlete would be able to do all of this at the same point in time:

Back squat: double bwt
pistols: 25 each leg
pushups: 60 on the rings
bench press: 1.5 bwt
rope climb: 20 ft touch and go no feet
ohs: 15 at bwt
2 kb c&J: 100 reps in 10 mins with 16 kg
400m run: 1:04
deadlift: 2.5 bwt
military press: 1 X bwt
hspu: 10 full range
clean: 1.5 bwt
front lever: 15 secs
sandbag carry: 1 mile with .75 bwt
800m run: 2:20
500m row: 1:25
vertical jump: 30 inches
ring dips: 50 at bwt, a single with 1 X bwt
pullups: 40 dead hang, a single with 1 X bwt
muscleups: 15
l-sit: 1:30
row: 6k in 20 min
snatch: 1.25 X bwt
Mary: 15 rounds in 20 mins of 5 hspu, 10 one leg squats, 15 pullups
1 mile run: 5 minutes

I am thinking about making a training program to achieve this, and starting another workout log in the WOD section to document my progress. Right now I need the most work on the rowing, pistols, snatch, front lever, weighted pullup and weighted ring dip, and overhead squat. I think I am going to make one small modification to the standards by making the clean a clean and jerk.

I know Allen Yeh and Eric Cimrhanzel have been using these standards. Is there anyone else out there working towards the Level 4 standards? How would you go about training for this?

My plan is to combine regular specific practice on my weak points with randomized crossfit training (groundbreaking stuff I know.) I will dedicate the practice to the skills I need the most work on, and only perform the skills I am more proficient at in my randomized workouts. For example, since I am already decent at deadlifts, it makes sense to focus my practicing on olympic lifting and squats for the time being, and make progress on those, while most likely also indirectly bringing my deadlift up. Similarly, my muscular endurance has always been better than my max strength, so I will focus my practice workouts on my max strength on the ring dips and pullups as well as on my front lever. The muscular endurance stuff I will mostly leave to the metabolic conditioning workouts to develop.

(Message edited by sinai16 on July 21, 2006)
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Old 07-22-2006, 01:39 AM   #2
Johan Nederhof
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I just went through the level 1 and am working on the level 2.
I take 1 step at a time. Do like your idea of planning. I do something simular. Mostly add an exercise here and there in addition to the WOD's or twist them around a little.
Good luck and have fun.
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Old 07-22-2006, 04:21 AM   #3
Curtis Black
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Thanks for pointing this resource out. I'm still new here and hadn't come across it yet. Looks like a very useful list of goals to work towards.
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Old 07-22-2006, 04:40 AM   #4
Frank M Needham
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Just got a copy of it yesterday and was going over it briefly. Does anyone know if those skills are to be done consecutively and if so are they to be timed? In other words, it is not clear to me whether or not they are to be done in some particular time frame and/or, if you will, one set. Excellently done btw. Thanks Dave!

(Message edited by fmn on July 22, 2006)
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Old 07-22-2006, 05:18 AM   #5
Andrew G. Greenberg
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i think its a great idea, i'm doing it, too. i started a blog to document my progress ( right now it is just the WODs, but I was thinking about adding some other content, such as fitness-related articles. Send me a link to your site and I will put it up there.


I think (maybe someone can confirm) you're supposedto be able to perform all these things within a month of each other.
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Old 07-22-2006, 09:28 AM   #6
Mike Neill
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Frank, I work out with Dave at CFN. I asked that very question when he handed me my Level 1 sheet. Dave says that he would consider each level fulfilled if you can perform all its goals within a time period of a month or so.
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Old 07-22-2006, 10:03 AM   #7
Frank M Needham
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Thanks guys, that is exactly what I wanted to find out. For someone who follows those standards it would seem a great method to make progress.
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Old 07-22-2006, 12:15 PM   #8
John Frazer
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Does anyone know if those skills are to be done consecutively and if so are they to be timed?

Now that would be hardcore!
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Old 07-22-2006, 09:04 PM   #9
William Winger
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Guys, I don't know if all those are acheivable at once. I don't want to get you down, but currently the leaderboard at stops at 20:08.3 in the 6k row. That means the best a rowing specialist can do is over 20 minutes.

While I readily espouse the crossfit mentality, and think it is a truly excellent training scheme, I think we can all agree that the row requirement would be hard.

We all know what most powerlifters look like, and in order to secure the above performances in bench press, squat, and deadlift one would have to be at:

if you're under 90kg, a Class III lifter, between 90 and 110kg, a Class II lifter, over 110kg, basically a Class I lifter (it's possible to only be class II at over 125kg, but just barely).

Combine those two requirements (which I think skew toward the small guys among us) with the requirement to jump 30 inches and I think it would be incredibly hard.

That said, if it can all be done... crossfitters can do it. And, what purpose does an easy long-term training goal serve? Hard is good.

Russ, good luck, I think unless I become independently wealthy I'll have to settle for level three as a long-term goal...
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Old 07-23-2006, 03:19 PM   #10
Mike Burgener
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what dave werner has done for the educational community with his standards are paramount to the fitness of our youth population!!! his standards at least on the first 2 levels can and should be achieved by all young people who are attending 7-12 grade levels. the levels give the pe teacher a game plan to follow achievable standards that will help ward away the obesity epidemic that this generation is faced with in our youth. great job dave!!! i am sure it must have been nancy that came up with the idea!! naw...just kidding....dave and nancy are quality people and i love their crossfit north site and what they do.
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