Introducing the New Skill Levels

Earlier this week, we rolled out the new CrossFit Portland Athletic Skill Levels. These are an updated version of the ones that we have been using, and you will see that these are significantly different.

The Athletic skill levels were originally created by Dave Warner of CrossFit Seattle (then CF North). These skill levels have been adopted in various capacities by many affiliates around the country, though they are not part of the official CrossFit HQ material. Some affiliates have modified the original skill levels. In creating these, I used CrossFit Seattle’s original charts (the updated versions), CrossFit Oakland’s excellent modifications of the Seattle levels, and CrossFit Los Angeles’ addition of a plethora of other skills and abilities. Our new levels are a blend of these three, but with numerous additions or changes only found here at CrossFit Portland.

You’ll see that each level has mandatory skills and abilities, plus a certain number that must be done choosing from the optional ones. As you advance thru the levels, you must complete more optional skills.

The levels have all been modified to be more accessible. For example, to my knowledge, no one in the world has ever completed level 3 in the original Seattle levels, much less level 4! Many advanced athletes can fairly easily do most of the things on the original skill level 3, but there are just a few skills that put completing the whole thing out of reach for almost all. As an example, the 3/4 bodyweight added pullup is a FAR harder strength goal to achieve than any of the other strength standards of the level. Another deal breaker for many was the 6k row time for men…just to do this one skill, one might have to train as a distance rowing specialist for quite some time. This would likely make keeping up your other abilities very difficult. We have had a few former and current collegiate 6k rowers training here who cannot make this time!

I wanted the levels to be something to motivate and help our athletes work toward correcting any weaknesses. I made levels 2 & 3 possible with plenty of hard work. Very dedicated trainees could even get to level 4. You will see that some of the skills that were on level 2 have been bumped to level 3, and some from level 3 to 4.

Also taking a cue from both CrossFit Oakland and CrossFit Los Angeles, I differentiated the run times and upper body strength abilities between men and women. This reflects the different genetic potentials between the sexes. As lower body lifts are relatively similar between men and women (in relation to bodyweight), the standards there have remained the same.

Numerous gymnastic skills are now in the levels, as mastery of one’s own bodyweight, plus the coordination and confidence that comes with it, is essential to well rounded fitness.

We have a few flexibility standards in our levels; this is unique to us as far as I know. These will be a work in progress, we may update or change these as needed. A couple of notes here: these 4 tests are by no means a complete picture of athletic flexibility needs. That is really beyond the scope of the skill levels. Some of the essential ranges of motion are covered in the strength or gymnastic standards already. For example, the ability to properly perform an overhead squat, or hold a long “L” sit, require both flexibility and strength. The flexibility tests in these levels just make sure some of the basics do not fall thru the cracks. They are not really dynamic tests, as it is very difficult to measure this in a simple, accurate way.

Remember that these levels are just to help with goal setting, and assessing where your weaknesses lie. For the upcoming advanced classes, one will need to complete at least Level 1, or have instructor’s approval while actively working to complete Level 1.

What if you have already completed CrossFit Seattle’s Level 1 or 2? (the ones we used previously) You’ll only need to knock out the things that are new.

Good luck, and have fun with them! I’d also love your feedback on the new levels and skills. They will continue evolve as experience dictates.

February 8, 2009 | Filed Under Exercises, News

Comments

6 Responses to “Introducing the New Skill Levels”

Aaron on February 8th, 2009 6:07 pm

Thanks for putting this together! I’ve been pouring over the levels and find it all very motivating.
Katie on February 8th, 2009 6:17 pm

I think it’s great! I love the combinations and well-roundedness of it. WOOHOO!
andrew on February 9th, 2009 6:27 am

it’s great to work with folks who take such an interest in our progress. thanks for the knowledge, time and give-a-damn you bring to the table.

a
Karen on February 9th, 2009 7:29 am

Scott -

your time spent is so passionate and great. thanks so much for this. I look forward to having these goals to achieve and appreciate the diversity and care that has been put into this.

Karen P.
Scott on February 9th, 2009 6:46 pm

Thanks for your support! Have fun with the levels, I look forward to seeing everyone’s progress!
Skull Shirt on May 28th, 2009 9:21 pm

So now they are MOTIVATING instead of de-motivating??? I like it!