CrossFit East Bay Rest Day 7-08-08: CrossFit Games 2009
After returning from the CrossFit Games, I am re-inspired and born-again-again CrossFit. I plan to compete in next year's games with the goal of making the top 20 and beating the outstanding local competition in my age group, let's say 35-45 years old. Of course the nature of CF is that there are a lot of moving targets, so this will not be easy.
I encourage people to think about competing: as of yet there are no qualifiers, just first-come first served, although this may change. CrossFit is probably going to be huge bordering on mainstream by next year. I will be competing any any reasonably local events throughout the next year and invite you all to join me.
I have posted my current benchmarks here: MAX'S BENCHMARKS
You can see my goals/training plan in yesterday's comments. If you are a beginner there is no need to for complex programming. Just show up for 3-5 days a week and you will make excellent progress.
I encourage you to do the same: you can get a copy of the benchmarks HERE: BLANK SKILL LEVELS 1-4
CrossFit East Bay Athletes Daniel and Rebeca have started tracking and evaluating their perfomance using the benchmarks, and they are showing outstanding improvements; this is no coincidence. DANIEL & REBECA'S BLOG.
CrossFit East Bay
Skill Levels I-IV
Name:
Bodyweight:
Age:
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Skill Area |
Level I Well-rounded Beginner |
Level II Intermediate Athlete |
Level III Advanced Athlete |
Level IV Elite Athlete |
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Hips 1 |
Squats: 50 free squats |
Squats: 100 free squats Squat: 1 x bodyweight |
Tabata Squats: Score = 22 Squat: 1 1/2 x bodyweight |
Tabata Squats: Score = 25 Squat: 2 x bodyweight |
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Hips 2 |
Deadlift: 3/4 x bodyweight |
Deadlift: 1 1/4 x bodyweight |
Deadlift: 2 x bodyweight |
Deadlift: 2 1/2 x bodyweight |
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Hips 3 |
Vertical Jump: 10 inches |
Vertical Jump: 18 inches |
Vertical Jump: 25 inches |
Vertical Jump: 30 inches |
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Push 1 |
Push-ups: Men: 10 Women: 1 |
Push-ups: Men: 30 strict Women: 10 strict Bench Press: Men: 1 x bw Women: 3/4 x bw |
Push-ups: Men: 30 on rings Women: 20 on rings Bench Press: Men: 1 1/4 x bw Women: 1 x bw |
Push-ups: Men: 50 on rings Women: 30 on rings Bench Press: Men: 1 1/2 x bw Women: 1 1/4 x bw |
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Push 2 |
Military Press: 1/4 x bodyweight |
Military Press: Men: 0.5 x bw Women: 0.4 x bw Handstand Hold: 1 minute |
Military Press: Men: 0.75 x bw Women: 0.60 x bw Handstand Push-up: Men: 10 Women: 10 to 6" target |
Military Press: Men: 1 x bw Women: 0.80 x bw Handstand Push-up: Men: 21 full range Women: 5 full range |
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Push 3 |
Dips: Men: 10 Women: 5 |
Dips: Men: 15 on rings Women: 1 on rings Dip: Men: 1 with 1/3 x bw Women: 10 |
Dips: Men: 30 on rings Women: 15 on rings Dip: Men: 1 with 3/4 x bw Women: 1 with 1/4 bw |
Dips: Men: 50 on rings Women: 25 on rings Dip: Men: 1 with 1 x bodyweight Women: 1 with 1/2 x bodyweight |
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Pull 1 |
Static Hang: 30 seconds |
Rope Climb: 15-foot climb, 1 trip |
Rope Climb: Men: 15-foot climb 2 trips touch and go, no feet Women: 15-foot climb, 1 trip, no feet |
Rope Climb: 20-foot climb 4 trips touch and go, no feet |
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Pull 2 |
High Pull: 1/2 x bodyweight |
Power Clean: 3/4 x bodyweight |
Clean: 1 x bodyweight |
Clean: 1 1/2 x bodyweight |
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Pull 3 |
Pull-ups: Men: 10 Women: 1 |
Pull-ups: Men: 20 Women: 10 Pull-up: Men: 1 with 1/3 x bw Women: 1 with 1/5 x bw Muscle-up: 1 (Men-only) |
Pull-ups: Men: 40 Women: 20 Pull-up: Men: 1 with 1/2 x bw Women: 1 with 1/4 x bw Muscle-up: Men: 10 Women: 1 |
Pull-ups: Men: 40 dead hang Women: 20 dead hang Pull-up: Men: 1 with 1 x bw Women: 1 with 0.60 bw
Muscle-up: Men: 15 Women: 10 |
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Core 1 |
Sit- ups: 30 |
V-ups: 30 |
Overhead Squat: 1 x bodyweight |
Overhead Squat: 15 repetitions at 1 x bodyweight |
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Core 2 |
Knees to Chest: 10 sitting |
Hanging Knees to Elbows: 15 |
Hanging Straight Leg Raise: 20 |
Back Lever: 15 seconds |
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Core 3 |
L-sit: 10 seconds |
L-sit: 30 seconds |
L-sit: 1 minute |
L-sit: 1:30 minutes |
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Work 1 |
Kettlebell Swings: Men: 35 Women: 25 |
Kettlebell Snatch: 30 each arm Men 24kg Women 16kg |
Kettlebell Snatch: 10 minute test 200 reps Men 24kg Women 16kg |
2 db/kb Clean & Jerk: 100 reps in 10 minutes Men 16kg Women 12kg |
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Work 2 |
Wall Ball: Men: 25 Women: 20
800-meter Run: 4:20 minutes |
Thrusters: 45 reps at 1/2 x bodyweight
800-meter Run: 3:20 minutes |
Sandbag Carry: Men: 1 mile with 1/2 x bw Women: 1 mile with 1/3 x bw
800-meter Run: 2:50 minutes |
Sandbag Carry: Men: 1 mile with 3/4 x bw Women: 1 mile with 1/2 x bw
800-meter Run: 2:20 minutes |
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Work 3 |
2000-meter Row: Women 9:50 Men 8:10 |
2000-meter Row: Women 8:50 Men 7:30 |
2000-meter Row: Women: 8:00 Men: 7:10 |
2000-meter Row: Women: 7:10 Men: 6:50 |
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Work 4 |
Christine: 15 minutes 3 rounds for time -- 500 m row, 12 deadlifts (1/2 bodyweight), 21 box jumps
1-mile run: 9 minutes |
Helen: 11:30 minutes (Men), 15:00 (Women) 3 rounds for time -- 400 meter run, 21 kb swings, 12 pull-ups
1-mile run: 7 minutes |
Cindy: 22 rounds in 20 minutes -- 5 pull-ups, 10 push-ups, 15 squats
1-mile run: 6 minutes |
Mary: 15 rounds in 20 minutes 5 handstand push-ups, 10 pistols, 15 pull-ups
1-mile run: 5 minutes |
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Speed 1 |
400-meter run: 2:04 minutes |
400-meter run: 1:34 minutes |
400-meter run: 1:19 minutes |
400-meter run: 1:04 minutes |
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Speed 2 |
500-meter Row: women 2:20 men 1:55 |
500-meter Row: women 2:00 men 1:45 |
500-meter Row: women 1:50 men 1:32 |
500-meter Row: women 1:40 men 1:25 |
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Speed 3 |
Medicine Ball Cleans: 10 |
Power Snatch: 1/2 x bodyweight |
Snatch: 1 x bodyweight |
Snatch: 1 1/4 x bodyweight |
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Special thanks to CrossFit North for the skill assessment template used here.
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I have started day 2 of training for the 2009 crossfit games. Any idea on when we will be able to sign up? Thanks.
January, I think.