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

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Old 09-21-2006, 03:47 PM   #1
Yael Grauer
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Is anyone else still working through Level 1? I got 14 down, 7 to go... 2 out of 3 is, well, something. :-)

These were really easy to get right away:
situps
pushups
L-sit
squats
static hang
knees to chest
vertical jump
400m run
800m run
mile run (I'd been working solely on running before CF)
military press

These took a little more work:
KB swings
deadlift
500m row

These I'm *so close* to having:
2K row (23 seconds!)
1/2 bw high pull (10# off)

These need more work:
dips
pullups

These I haven't tried yet
wall balls
MB cleans (need to make a medicine ball for these)
Christine (I want to use a 20" box and am only at 8" right now, and need to improve my rowing and DL before I even try this)
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Old 09-21-2006, 06:14 PM   #2
William Winger
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I've been trying to 'clean up' the level Is (and some IIs), I've only got a couple left:

50 air squats
9 minute mile

I'm 99.9% sure I can get both of these, I'll try to finish level I in the next week or so.

So far, I've done the following:

LEVEL I

Deadlift 3/4 (I've done 1.5 before, but I probably need to work back up to that level)
30 second hang (if I only had a climbing rope I'm pretty sure I could move up here)
10 medicine ball cleans (no bumper plates, though I might have them soon!)
400 meter run 2:04
2000 meter row 8:10
Dumbbell 55lbs swings
Wall ball shots
Christine: 15 minutes

LEVEL II

15 hanging knees to elbows
30 second l-sit
30 v-ups
BWT back squat (again, I've done 1.5 BWT before, but need to get back there, I will soon)
20 pullups
2 power straights (no rings, so I'm doing 1.5 power straights per prescribed muscleup)
1/3 BWT pullup
30 pushups
20 dips
Military press 1/2 BWT (I can improve this next time I do MP)
800 meter run 3:20

LEVEL III

25 inch vertical jump
BWT clean (done this summer, but my power output is the same...)
3/4 BWT dip

LEVEL IV

BP 1.5 * BWT
500 m row 1:25.0

I've done 47 of the 108 total (I'm splitting up the double and triple requirements, and if I can do level II I give myself two points, even if there's no level I (as with back squat)). Making pretty steady progress.

I think I can bang out another 8 or so (increments, not elites) in the near future. Of course, I'm not sure if I'll ever have the balance to do a free-standing handstand for a minute...

Don't envy me, beat me to it.
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Old 09-21-2006, 06:33 PM   #3
Dwayne Holloway
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Yael,
I haven't, but your post has made me want to. I train with my two daughters (Kelsey 17yo and Tara 15yo) and I am sure they will want to try this when I ask them. I always enjoy reading your posts and results. Keep up the good work!

Dwayne
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Old 09-21-2006, 10:39 PM   #4
Laura Rucker
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I haven't gotten all of my level ones:

1 mi run still about 10 min
Dips - tough time with more than one full ROM
Christine: not attempted but I might be able to pull her off in 15 min.

err I'm sure there's more. I have it logged in my blog: http://laurarcrossfit.blogspot.com

Here is my list:
* not successful or not attempted
SQUATS 9/11/2006 50
PUSH UPS 9/11/2006 15
STATIC HANG 9/9/2006 50 sec
SITUPS 9/11/2006 30
*KB SWINGS (I know I can get this one) 25
400 METER RUN 8/25/2006 bx 500m 2:19
DEAD Lift 8/6/2006 185 1.17x bw
MILITARY PRESS 9/4/2006 55 1/3 bw
*HIGH PULL (1/2 bw)
*KNEES TO CHEST (10)
*WALL BALL (25)
800 METER RUN 7/16/2006 BX1K 5:27
500 METER ROW 9/16/06 2:14
*VERTICAL JUMP (10")
*DIPS (3)
PULL UPS 9/16/2006 12 10
*L-SIT (30 sec)
*2000 METER ROW (9:50)
MB CLEANS 10
*CHRISTINE Description: (15:00)
*1 MILE RUN 9/7/2006 Bxmi 12:00 (9:00)

(Message edited by laurar on September 22, 2006)

(Message edited by laurar on September 22, 2006)
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Old 09-21-2006, 11:37 PM   #5
Yael Grauer
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Thanks, Dwayne! *blush* I guess I am a bit of a writer.

Laura, awesome! Oh, I read on your blog that you weren't sure how to measure the vertical jump. The way I did it was to take a pencil and reach up as high as I could and make a line, and then I jumped as high as I could and put a line there too, and then I measured between the two pencil marks. I think I got 12". I don't know how other people measure it though.

Which of these are you having the most trouble with? The high pull kicked my butt, I could pull it up over and over again, just not high enough. *laughing* I had to keep trying. Then I rowed 2K afterwards, maybe that had something to do with my score. Excuses. :-)

I'm sure you'll get your 9 minute mile soon enough if you keep working interval sprints!!
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Old 09-22-2006, 03:01 AM   #6
Chris Forbis
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Yael-

That's how you measure vertical. Get some chalk or water on your hand for the jump... makes it easier to measure.
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Old 09-22-2006, 04:07 AM   #7
Yael Grauer
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Well, I'm glad I got something right since I couldn't find the damper setting on the rower! *laugh* Chalk or water, ey? That would have been easier to clean off my wall. :wink:
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Old 09-22-2006, 06:26 AM   #8
Laura Rucker
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Yael, the hard ones are the ones for speed. The rest I think I could do for a long time just never looked at the list. I'm in my third year of Crossfit so I'm a little chagrined that I didn't hit the 9 minute mile. grrr. (focusing too much on increasing my weights.)

Dips and pushups are still a problem. Pull ups not so much but still going to have trouble with the level II 20. Most of the others I starred I just haven't gotten taken the time to do and record them. Hopefully this weekend I can knock of all but the Mile run. AND the 2K row. hmmm maybe I'll do that at lunch just to see how I fare.

Level II is going to be a B&^%$.
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Old 09-22-2006, 09:19 AM   #9
Scott Kustes
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I have 3 left and they all require a rower. I've done the 500m in under 1:45 numerous times, but not sure on the 2000 or Christine. I'm about 1/3 of the way done with Level II, but some of these are going to take work for me. I have the strength and work ones down pretty well, but the core and gymnastics stuff is my downfall. My L-sit sucks and I haven't tested my handstand hold yet. I'm just picking up some of these in 2nd workouts or on rest days rather than focusing on them as a goal in and of themselves. To paraphrase Larry , try not to prepare for just the test.
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Old 09-22-2006, 10:40 AM   #10
Yael Grauer
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Laura, tabata runs and rows. Actually I should take my own advice on the rows. Oh, and try elevated pushups, then the reg. ones seem easy.

Scott, sounds good. And I hear you on not preparing for the test. I just wrote a paper on that, but it wasn't about Crossfit. :-) I do a usually modified WOD in addition to martial arts, so I don't think I have that problem. I *do* want to incorporate most of my weak areas into some kind of warmup though. Actually, what I really want to do is only have one or two left to work on first.
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