Makin' the Grade

Tuesday, February 2nd, 2010

We've talked in the past about going through a process at TCF to determine where everyone is on a certain scale.  We will be doing some of this "testing" on WEDNESDAY using a chart from Level 4 CrossFit Seattle.  This evaluation of skill levels chart, linked here (you'll probably want to print one out for yourself), was created by David Werner, and breaks the levels up into easy to understand parameters.  Many other affiliates have done this or something similar to it for many reasons, including:

1. It's easier for a trainer to help scale for you if he knows what level you're at.

2. It shows the athlete where their weaknesses are so that they can focus their energy on becoming more well rounded. 

3.  It gives the athlete a goal, or something to shoot for with their training, so that after each accomplishment, there's always another one waiting.  No more wondering "should I focus more on strength?"  or "should I get my gymnastics technique down?"

Keep in mind that proper form is very necassary, and also that we will "tweek" the chart a little to accomodate our facility, equipment, and people.  We also have other ideas of carrying this whole process out, which we'll explain Wednesday.  Also, you can click here to read a better description of the skill levels.  Bring your questions on Wednesday!

Workout of the Day

Push Press 3,3,3,3,3

rest 5 min.

for time:

Do as many box jumps as possible. The workout ends when you complete 100.  Every minute, on the minute, do 5 Burpees, then continue your box jumps.  Post your time to comments.

 
Lori's snatch grip deadlift

QUOTE:"It's no measure of health to be well adjusted to a profoundly sick society." - Jiddu Krishnamurti  

Comments

[Mendy]

After hearing the times today I might not show my face in the gym... Nice job everyone!

[Nichole]

PRed @ 105
finished mini-wod in 5:49

[Matt]

The Good - push press PR of 200.
The Bad - lower back is really sore today.
The Ugly - mini WOD time of 11:30.

Strength good, cardio bad. At least I know what I need to work on.

[Lori]

Finished the push-press at 100#, not a PR but my back is feeling better and I didn't want to push it too far.
Mini-WOD = 6:00 even...Nichole, I'm glad Katie & I gave you something to shoot for. :)