CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Thread Tools
Old 09-21-2006, 03:47 PM   #1
Yael Grauer
Member Yael Grauer is offline
Join Date: May 2006
Location: Tucson  AZ
Posts: 871
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:
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
500m row

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

These need more work:

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)
  Reply With Quote
Old 09-21-2006, 06:14 PM   #2
William Winger
Member William Winger is offline
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
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:


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


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


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


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.
  Reply With Quote
Old 09-21-2006, 06:33 PM   #3
Dwayne Holloway
Member Dwayne Holloway is offline
Join Date: Aug 2006
Location: Stevenson Ranch  CA
Posts: 85
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!

  Reply With Quote
Old 09-21-2006, 10:39 PM   #4
Laura Rucker
Member Laura Rucker is offline
Join Date: Sep 2004
Location: San Diego  CA
Posts: 845
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:

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)
800 METER RUN 7/16/2006 BX1K 5:27
500 METER ROW 9/16/06 2:14
*DIPS (3)
PULL UPS 9/16/2006 12 10
*L-SIT (30 sec)
*2000 METER ROW (9:50)
*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)
  Reply With Quote
Old 09-21-2006, 11:37 PM   #5
Yael Grauer
Member Yael Grauer is offline
Join Date: May 2006
Location: Tucson  AZ
Posts: 871
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!!
  Reply With Quote
Old 09-22-2006, 03:01 AM   #6
Chris Forbis
Member Chris Forbis is offline
Join Date: Aug 2004
Location: Joplin  Missouri
Posts: 922

That's how you measure vertical. Get some chalk or water on your hand for the jump... makes it easier to measure.
  Reply With Quote
Old 09-22-2006, 04:07 AM   #7
Yael Grauer
Member Yael Grauer is offline
Join Date: May 2006
Location: Tucson  AZ
Posts: 871
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:
  Reply With Quote
Old 09-22-2006, 06:26 AM   #8
Laura Rucker
Member Laura Rucker is offline
Join Date: Sep 2004
Location: San Diego  CA
Posts: 845
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&^%$.
  Reply With Quote
Old 09-22-2006, 09:19 AM   #9
Scott Kustes
Member Scott Kustes is offline
Scott Kustes's Avatar
Join Date: Jun 2003
Location: Louisville  KY
Posts: 1,258
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.
  Reply With Quote
Old 09-22-2006, 10:40 AM   #10
Yael Grauer
Member Yael Grauer is offline
Join Date: May 2006
Location: Tucson  AZ
Posts: 871
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.
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Fitness Level Standards Robert Hunt Starting 4 08-04-2007 01:04 AM
Strength Standards? Corey Rice Fitness 1 12-24-2006 11:15 AM
Activity level Ryan Brown Nutrition 2 06-16-2006 02:54 PM
Rings--level? Steve Sawyer Equipment 6 01-30-2006 01:30 PM
Taking it to the Next Level Troy Archie Fitness 11 09-09-2005 02:39 PM

All times are GMT -7. The time now is 01:07 AM.

CrossFit is a registered trademark of CrossFit Inc.