CrossFit LA Fitness Test

Warm-up + Skill
Continuing to work on snatch technique.

Strength
3x5's of
- frontsquat, overhead press, 1-arm db rows
- hang power clean, deadlift, benchpress

Conditioning
CrossFit LA Fitness Test
For time...
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups (Rx) or 20 jumping pull-ups

Last time we did this (January 7th, 2013), we'd just come back from Winter Break.  At that time, we dropped the pull-ups, and made other individual modifications as necessary.  This time, we added *jumping* pull-ups, doubling the reps.  (Thanks for that idea, CrossFit New Zealand!)

For each athlete, I recorded three times.
Total elapsed time...
at the finish of the 500m row,
at the finish of the push-ups,
at the finish of the jumping pull-ups.

KZ  1:56, 5:21, 5:51
SS  2:19, 5:26, 5:50
BH  2:42, 6:20, 7:05
DH  2:17, 4:40, 5:05

Compare times to the previous effort HERE.

Pushups Test for KD and KE

Before lifting this morning, the K girls did a 1-minute pushup test.  (They missed it last month when we did it, so this is their first measure.)

KD:  on toes,  90-degree arms = 27
KE:  on toes,  90-degree arms = 30

According to the standards for the ACSM pushup test, which allows women to do modified knee-pushups, you're both "Good."  I'm sure you'd be off the charts if you'd done them on your knees!

The Army also has a pushup test, though it's 2 minutes.  You were both able to do as many in 1 minute as the army requires for a passing score in twice that time!

US Army PFT standards for women.  60 points is passing; 90 is excellent.

Pushups Test + Deadlifts/Boxjumps Ladder

Warmup/Skillswork:  Working on stuff for hang power snatches

MetCon (A):  Before lifting:  1-minute pushup test.  Set a standard:  knees or toes, chest-to-ground or 90-degree arms, no snaking/bucking/noodling.  Have a partner judge your reps, counting only those that meet the standard.

DH:  on toes, feet together, 90-degree arms = 38
BHeg:  on knees, 90-degree arms = 31
BB:  on toes,  90-degree arms = 27
BHam:  on toes, 90-degree arms = 40

(NOTE:  For kicks, you can compare your results to the standards for the ACSM pushup test, which allows women to do modified knee-pushups.  The Army also has a pushup test, though it's 2 minutes.  Still, you may be able to do as many in 1 minute as the army requires recruits to do in twice that time!  See Army standards below - 60 points is passing; 90 points is excellent!)

US Army PFT standards for men.  60 points is passing; 90 is excellent.

US Army PFT standards for women.  60 points is passing; 90 is excellent.

Strength:  5 x 3's EXCEPT for deadlifters.  You should sub in some kind of pulling work today -- pullups, db rows, lat pulldowns, etc.

MetCon (B): After lifting:  Complete as many reps as possible in 7 minutes of . . .
1 deadlift, 2 boxjumps
2 deadlifts, 4 boxjumps
3 deadlifts, 6 boxjumps
4 deadlifts, 8 boxjumps
5 deadlifts, 10 boxjumps
6 deadlifts, 12 boxjumps
7 deadlifts, 14 boxjumps
8 deadlifts, 16 boxjumps, etc......

For the deadlifts, use the same load you're currently using for your working sets of 5's.  Your score is your total number of reps on both movements combined.

The Saturday crew came in and did all this work on their own.

Big props to all y'all!

Welcome Back! CrossFit LA Fitness Test

Happy New Year!

Strength:  Your goal today is to re-learn proper movement and to find the weight where you will resume your linear progressions.  Start very light.  Focus on form.  Do 3 to 4 sets, adding weight to the bar each set.  If the bar speed slows, you're too heavy.  Strive for a weight that is difficult, but doable.

Conditioning:  CrossFit LA Fitness Test

Here's the test, Rx'd:

For time...

500m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

We dropped the pull-ups, and made other individual modifications as necessary.  We did this to get baseline data, so we were sticklers for proper form.

MWF

KZ 5:31

SS 5:25

PR 5:08

BH 7:20

DH 5:15

BU 7:42 (ran 1/4 mile, modified push-ups)

T/TH
BB 5:35
BH 5:24
KE 5:48
KD 6:05
KS 6:07 (modified push-ups, 1/2 reps)