(some of)The women of Crossfit Sandy Springs
400m run
50 Squats
This is a duplicate post. We're currently working on getting http://www.crossfitsandysprings.com/up and running for you blog needs from now on.
In discussing Level III, our watch word here is consistency. We expect by this point that everyone will have solid mechanics and that the movements will no longer feel foreign. We feel that the vast majority of people will fall into this category, or be very close to getting into it or out of it. For this level ever task must be completed.
Gymnastics
All reps to be completed without stopping
Squats: 50
Pushups:Male 20
Female 15 (no knees)
Knees to Elbows: Male 10 (or 20 sec. L-sit)
Female 5 (or 10 sec. L-sit)
Pullups: Male 7 strict or 15 kipping
Female 3 strict or 8 kipping
Dips (Static): Male 10
Female 5
Box Jumps: Male 30"x1
Female 24"x1
Speed
400m run 1:30
800m run 3:24
5k run 30:00
500m row: Male 1:45
Female 1:55
Strength
Deadlift 1 1/2 Bodyweight
Press 1/2 Bodyweight
Squat Bodyweight
Powerclean 3/4 Bodyweight
Work
"Helen" sub 13:30
Posts
Fun WOD this morning.
ReplyDeleteLove the idea of the skills levels. It will force me to work on some of my goats.
Mark me down for Level III 400m run and squats.
Can't wait to see the new website
I think getting helen done RX will be the biggest challenge of all on Level III. Thats a lot of HSPU to do strict!
ReplyDeleteDo we need to retest "officially" for these over again even if we know we can do them such as strength stuff, pullups, etc?
Chad, where do you do HSPUs in helen?
ReplyDeleteChad,
ReplyDeleteChace is the final arbiter but I imagine we'll take the strength stuff, but need to see the gymnastics movements and possible the speed work as well.
Paul
Vilas - I'm losing my mind. Could have sworn I saw that it said Diane. Either way I'm thankful it said Helen then and NO hspu! Diane would be good for the next level though. HSPU are hard.
ReplyDeleteChad,
ReplyDeleteFor all strength standards, current P.R.'s will be excepted without retesting.
Same goes for your "Helen" time.
All "Speed" times(running/rowing) and gymnastics skills (squats ,push-ups,pull-ups,etc...) will need to be tested for.
All rules and procedures for testing will be covered in our final installation to the blog for the Skills Level Development series.
Happy how excited everyone is about the Skills Level Development series. I cant wait to start it up and see where everyone lands.
accepted not excepted, sorry about that.
ReplyDeleteOh man. Not fun, my legs are jelly.
ReplyDeleteAll by myself in the hot sun on this one. It's tough when you don't have anyone to pace off of, but I think my time is accurate. Probably could have made some time up on the run.
18:00 on the nose.
Messed around with Sumo Deadlifts after:
3-3-3
185, 225, 275
so the box jumps are 30"x1 or x10? Going by this metric, I can safely say that I'm at about level 2.87
ReplyDeletePaul thanks for getting me thru those squats today and for guiding me through my first hand stand! Yayyyy! :0)
ReplyDeleteVilas,
ReplyDeleteStandard was written wrong in my notebook. 30x1
okay, my brain is on overload with all this stuff, but i LOVE it!!! so glad to see chace's comments about more to come on specifics and that we are still in the process of just laying out some of the ideas...today going home, i was driving russ crazy asking a katrillion questions(imagine that!) looking forward to beginning this process, growing from it, and ultimatly learning so much!
ReplyDelete