Testing January 17th, 2013

CoreFit

Level 1
Every 3 minutes for 24 minutes perform 1 round of Cindy.

3 pull-ups or ring rows or bar rows.
6 push-ups
9 air squats

Level 2:

Every 3 minutes for 24 minutes perform 1 round of Cindy
5 pull-ups ---use least assistance possible on bands.  use ring rows or bar rows as well.
10 push-ups
15 air squats

get a partner and share a pulling apparatus.  Be completely strict with all movements. This is a gymnastic skill session for our CoreFit to develop better pulling/pushing abilities. Your breathing rate will not be terribly high but thats ok.  We need to develop the strength while not in a fatigued state to learn and build the strength to complete these movements.

If after 8 rounds of Cindy you don't feel you got enough, grab some all out row sprints.  30s on 2:30 rest x 4.  This shouldn't be necessary but some feel the need.



CrossFit

"Cindy"
20 minute AMRAP of:
5 Pull-ups
10 push-ups
15 squats.


Compare to September 3rd, 2013

or 

Vince's choice for a workout as he is leaving us for the US Army soon: 

Angie
for time: 
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Please only select Angie if you can complete 15 unbroken pull-ups easily. And also you are fine with the fact that your biceps will be sore to touch for a few days. 


This is a test so be sure to hit full range of motion as no one will be impressed with your 20 round Cindy unless you are reaching the ROM standards.   If you have pull-ups there will not be substitutions.

For those without pull-ups a coach will select your proper substitutions.


Range of Motion standards:
pull-ups - full hang at bottom -chin clearly above pull-up bar at top.
push-ups- full extension at top, down to 3" above ground.
squats - full extension of hip, knee, ankle at top and hip crease passing below knee at top.
Compare to September 3rd, 2013



This is a test so be sure to hit full range of motion as no one will be impressed with your 20 round Cindy unless you are reaching the ROM standards.   If you have pull-ups there will not be substitutions.


Range of Motion standards:
pull-ups - full hang at bottom -chin clearly above pull-up bar at top.
push-ups- full extension at top, down to 3" above ground, about a fist height.
squats - full extension of hip, knee, ankle at top and hip crease passing below knee at top.