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

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Old 02-08-2010, 02:45 AM   #1
Andrew Chong
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Some questions for my fitness test

I have a fitness test coming up soon and what worries me are the pull-ups, standing broad jump and 40-metres shuttle run aspects of the test.

I'm terrible at the jump, which surprises me,because i've been doing a lot of squats under crossfit and the 2.4km run part of the test is a breeze. How do I improve my jumping distance? Similarly, how do I improve my sprint times?
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Old 02-08-2010, 02:56 AM   #2
Blair Robert Lowe
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Re: Some questions for my fitness test

To improve sprint times, sprint more. For speed, work 60m or less.

Lean as far forward as possible, get your feet out in front of you, swing your arms down and out. For standing broad jump.

For jumping, perhaps plyometric work.
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Old 02-08-2010, 09:56 AM   #3
Scott A Martin
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Re: Some questions for my fitness test

First, all three of those exercises are hindered by excessive body weight. So unless you're already extremely lean, lose some weight. Next, sprint more and jump more. You need to work on your explosive strength to improve. For pull ups, look into the recon ron pull up program. I've used it several times without fail to increase my pull ups.
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Old 02-08-2010, 06:07 PM   #4
William Clark
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Re: Some questions for my fitness test

Practice, practice, practice. If all you're training for is a fitness test, there's nothing wrong with focusing your training specifically on the events involved in the test. As Scott mentioned, the Recon Ron pull-up program is effective, but personally I have had more success with the Armstrong pull-up program. Look up both of them and try them out...see what works for you. They've both got the same basic premise, which works pretty well: Do lots of pull-ups
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