PR Day: Press

11-23-2009

1) Press – work up to a 1RM. Testing day…PR time!

2) For time: (you may switch between exercises at will)
12 rope climbs/24 rope rows
60 presses (use 55% today’s max)

Mobility:

1 trip seal walk
10 wrist pushups

November evening On Rampers, just one week away from completing On Ramp!

Most people training at CrossFit Portland have seen our version of the Athletic Skill Levels. However, there seems to be some confusion on how to go after the levels, or why to even try.

1) Why should someone go after the Skill Level goals? 

The Athletic Skill challenges are a great way to analyze your current fitness levels. Sure, the benchmark WODs can give some useful information, but each workout is only testing a few physical qualities at a time. With the skill levels, you get the complete package. It is easy to see in which areas you might be deficient, and then you can focus your efforts on those areas. Doing so will improve your overall fitness and likely even improve your strong areas at the same time.

Tackling the skill levels also helps with goal setting, and will provide motivation to continue working hard. Let’s face it – without solid goals to focus on, CrossFit can be a hard lifestyle to maintain. The level skills can help you find goals to achieve if you don’t have some already.

There are advanced WODs posted three days per week. The requirement of having passed level 1 still stands before one can tackle these workouts in class.

Finally, personal achievement. Depending on where you start, accomplishing a certain skill level make take years of consistent work. Little is more satisfying than reaching a difficult goal. The upper levels (3 and 4) are no joke. I am aware of only one individual in the world who has completed the original level 3, and no one has managed level 4 to my knowledge. Many athletes here are eager to try to get their names on the record board for one of the benchmark WODs, and this is great. However, the most difficult feat to get on the board is when your name goes in the category of athletes having completed level 1 or 2. A WOD requires from 2 to 30 minutes of pain, depending on the workout. Completing a skill level is a month of work, some of it brutal. If you are already pretty fit, but haven’t done level 1….the gym record is for the whole thing to be completed in one hour. Get on it. Let’s also get some more level 2 athletes, and there are a few here that should set their sights on level 3!

2) When should someone approach a trainer to test their skills?

How should people test for Level 1?

We are aware that some members have been hesitant to test on the skill levels because they don’t want to interrupt an instructor during or before class. We have come up with a couple of different methods of getting your skills checked off:

- Have another experienced member watch you, (honor system) and have them sign off on the sheet.  On the more subjective stuff such as ROM, get a trainer to watch you.  
- Do it on days where we do strength work as the WOD, trainer then has more time to go around and help with skills.
- Book a personal 1-on-1 training session with a coach is a third option. It is focused, no distractions.  This could also include individualized program design or skill work to reach more difficult goals.
- We will have occasional make-up days where you can do a WOD you missed, or work on your level skills.

The more people who tackle the levels will allow us to refine them. They will continue to evolve over time. As always, I am happy to answer any further questions about the skill levels. Good luck!