WOD: 10-17-12

Strength:  20 mins to find heaviest load for:

1 Snatch Balance
1 Overhead Squat

WOD:   12.2:  10 min AMRAP of:

30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
AMRAP of Snatches with remaining time (210/120)

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Do me a favor…
Go to here…
Click on week 2…
Watch the video…
Come in without questions…
Any questions???

Let’s talk about the chart!!!  Granted it used to be a chart, but whoever owns the document made it into a spreadsheet.  This is a quick guide to gauge yourself and what it is that you need to do to move forward.  You can see that the difference between levels is substantial.  Level 1 has the most basic of qualifications.  If you are planning on moving well as a human, these standards are right up your alley.  Level 2 is for those who have some athletic capacity and looking to gain some general strength and proficiency.  Once you reach level 3, you are specifically looking to improve as a CrossFit athlete who has aspirations for the level 4 standards.  The jump from level 3 to 4 is grand and if you manage to make your way through, consider it an accomplishment.  The gap is that wide to ensure that those who are at level 4 stand as the elite.  Let’s take a look at a few of these differences in levels…

core:

L1)  sit ups: 30
L2)  v-ups: 30
L3)  overhead squat: 1 x bodyweight
L4)  overhead squat: 15 repetitions at 1 x bodyweight

30 Sit Ups at the basic level sounds like something you would think any crossfitter can do.  30 V-Ups at level two certainly takes a little bit more strength and general capacity.  Things take a sharp turn at level 3, where now the test is an Overhead Squat…at body weight.  For most men, that means putting on 180-200 lbs. on the bar, putting it over your head, and then doing a full squat with it.  At level 4, things get down right inhuman!  What qualifies you for level 3 is now roughly 6 percent of level 4, where that same male has to do 14 MORE reps!!!

pull:

L1)  medicine ball cleans:  10
L2)  power clean:  3/4 x bodyweight
L3)  clean:  1 x bodyweight
L4)  clean:  1 1/2 x bodyweight

A second example that includes weightlifting is the pulling category.  First level is easy to imagine being done with a medicine ball.  From there you go to a barbell as well as a Power Clean.  A woman weighing in at 135 would be doing a 101 lb. Power Clean at level 2.  That same woman would have to do a Full Squat clean at 135 to get into level 3.  To meet the level 4 standards that same woman must Squat Clean 202.5 lbs.  As you can clearly see, the jump from level 3 to 4 is an enormous one.  This gap is either filled by being born a natural athlete who works pretty hard, or working incredibly hard for a really long time.

If you are looking at this and it bums you out that you will never live in level 4, well, join the group.  Remember that this is a list with levels for everyone.  Work and focus on what is challenging to you and let others worry about their own level of fitness.

I was nice today,

CG

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