A CrossFit Level Test

Posted on March 16, 2013 by

I’m a big fan of level tests that some CrossFit gyms adopted in the years, like CF Seattle or Cell CrossFit. Finally, my box, CFDV introduced level testing and made us work really hard for them… These tests give CrossFitters some guidance on which skills and movements to develop further and provides more specific goals to set.
All athletes have to pass through the levels in sequence so I went for Level 1 and Level 2 back to back today. The 90 minutes of WOD-like intensity was one for the ages…
CFDV Level 1 Test
Strength
CrossFit Total with min passing score 609
MetCon
complete following within 8 minutes:
– 500m row then
– 5 rounds of
— 12 russian kettlebell swings 35lbs
— 7 burpees
[DONE]
CFDV Level 2 Test
Complete a minimum of 8 of the following 10 tests to pass:
– 1 mile run under 7:45 min
– 500m row under 1:45
– 80 air squats under 2 minutes
– 15 unbroken double unders in 2 min
– handstand hold 70 sec
– 20 box jumps (24″) in 45  seconds
– 10 pullups
– 3 rope climbs to 15′ in 1 minute
– 3 power clean (touch and go) 158lbs
– 15 unbroken thrusters @ 85lbs
[DONE]
photo

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Open Workouts and What Leads to Them

Posted on March 15, 2013 by

I hurt my lower back in a kettlebell WOD prior to the Open 13.2 so the I had to slow down and stop on the deadlifts. One of our team members had a ski accident and had to work around the knee pain. Sometimes there is nothing to do, but do our best with what we have where we are, right?
MetCon
CrossFit Open 13.2
do your best

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Pi Day Rest

Posted on March 14, 2013 by

Today was a sunny and very cold daytrip to Manhattan. On a rest day like this I’m thinking about random thoughts like box jumps, push presses and deadlifts…
Pi (3.14159265) Day Mobility
– 314 rope jump singles
– 159 total rolls on the foam roller
– 265 seconds of Lacrosse ball rolls
(some of these times I may have made up…)
314swing

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Broken Fran and Open for Kids

Posted on March 13, 2013 by

We will find out shortly if thrusters, kettlebells or sumo lifts get on the Open, but CFDV dished out a great variation of Fran-like combos. Except the pullups became sumo deadlifts and the reps got all spread out…
My younger daughter got to do the Open 13.1 workout in her box at CFML. She easily beat my Open score using her PVC. My older daughter just completed the Open 13.2 tonight [150reps] and I couldn’t be prouder.
MetCon (CFDV)
As many reps as possible in 12 minutes:
7 rounds of
– 7 thrusters 95 lbs
– 7 sumo deadlift high pull 95 lbs
in the remaining time, max bar facing burpees
[110 reps]

Sign at CF Main Line

Sign at CF Main Line

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Kettlebell Revenge

Posted on March 12, 2013 by

For the second day in a row CFDV’s programming had kettlebells in volume. And number of repetitions just to keep you on the edge. A sign of great programming is that the last few reps feel like they are on the edge of extreme, yet you finish. Masterful.
Strength
Benchpress 5×5 [185]
MetCon
For time:
– 30 calories row
– 45 pullups
– 60 American kettle bell swings 53lbs
– 75 situps
[12:19]
KBR

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