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

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Old 05-16-2006, 10:48 AM   #1
Michael Homburger
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I've seen it mentioned that a 2x bodyweight deadlift is an indicator of decent general fitness and I was wondering what the equivalent BW multiples would be for the squats (over-head, front, and back), clean, clean and jerk, and snatch. Anyone got an opinion?
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Old 05-16-2006, 11:27 AM   #2
Allen Yeh
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http://www.crossfitnorth.com/skill_level_training.htm

Take a look...interesting stuff.
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Old 05-16-2006, 12:17 PM   #3
Chris Forbis
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http://home.comcast.net/%7Ejoandbryce/hwgdami.htm
http://danjohn.org/lincolnowesme.pdf
http://danjohn.org/goldsilver.html

I used some of the above links to calculate the spreadsheet below. You can change the field at the top to have it adjust the weights to your bodyweight. 1 rep max on the left, 5 rep max on the right.

Mine is not nearly as robust as the link Allen provided. Thanks for that, Allen!


(Message edited by forbis316 on May 16, 2006)
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File Type: email lifting goals.xls (11.0 KB, 523 views)
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Old 05-16-2006, 12:42 PM   #4
Chris Forbis
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I also forgot, but Josh Everett posted this as well.

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File Type: email STANDARDS-22680.xls (17.5 KB, 746 views)
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Old 05-16-2006, 01:00 PM   #5
Michael Homburger
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Thanks guys!
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Old 05-16-2006, 01:34 PM   #6
David Werner
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Thanks for posting our link Allen.

I developed those skill levels with all 10 general physical athletic skills in mind. There are several places on the net and in print where you can find suggested levels of strength - squat, bench, dead, press etc. - or stamina - reps with pushups, pullups, situps, burpees ... All of those seemed very limited though.

Nothing was available to suggest how hard one should be able to work at a certain level of strength, or when it's appropriate to work on higher level skills. I've seen many people try to get a muscle up when they don't yet have a single full depth dip.

The skill levels are in no way complete teaching progressions. They provide a way to measure most of the 10 general physical skills, they provide for both near and long term goal setting, and they provide a reality check for those who are over-developed in one area or deficient in another.

Crossfit workouts are the way to develop balanced athleticism. These skill levels are my attempt at defining what that balance should be.

The Crossfit community may also get competetive about the skill levels ;)

Regards
Dave Werner
Crossfit North
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Old 05-16-2006, 01:38 PM   #7
Josh Brehm
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After looking at the CFN chart, I have to ask, who's considered elite by those standards?
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Old 05-16-2006, 01:53 PM   #8
Dave Rounsevelle
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So, I'm checking these out. I'm wondering how many do you have to get of the group to be a level IV?? There are 18 tests. Do you have to make all 18 to be a level IV?? or any level?? I can see my weakness's. (core)
The April 2003, Crossfit journal has some, but they are difficult to make just the lowest score. I was thinking that after my MX season-ending in late Sept, That I would work on these (the crosfit standards in April 2003 issue) till the end of the year seeing how far I could go.
And on the bodyweight DB swing-I've never scene a DB that big. I think the biggest I've scene is a 150.
Good stuff!!
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Old 05-16-2006, 02:30 PM   #9
David Werner
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Yes the athlete has to do ALL of the tests in a skill level. Within a 30 day period

That is the whole point.

And noticing your weak spots is the other whole point. (chanelling Yogi Berra)

For almost everyone, trying for level IV is not where to start. IV will take years of work. That's why it's "elite".

But Dave, where do you see bodyweight DB swings? I've never heard of that.

Dave Werner
Crossfit North
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Old 05-16-2006, 02:57 PM   #10
Josh Brehm
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David,

What's the reasoning behind having the back lever for the L4 core test instead of a front lever?
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