Crossfit: next step

The way CFES is set up there are two levels of workout: “On-Ramp”, “Foundations” and “Level 1.”  The On-Ramp is a month long orientation.  Foundations is where new people end up after On-Ramp.  Level 1 is for those athletes who have demonstrated proficiency and have a minimal fitness level.

I didn’t pay particular attention to the Level 1 test because I figured it was a proficiency test (for Olympic lifting mainly) and my stats are pretty low compared to other athletes.  I already scale my workouts quite a bit, so in Level 1 it would be scaled down even further.  I  didn’t think my numbers were not going to improve just by changing classes.

But the other day I took another look at it, and decided to treat it like the CF Games Open. In other words a challenge.  And it’s not actually a given that I can do it.  Among other things I need to do 10 hang power cleans at 95#.  Plus run 400 in less then 2:05.  I had never done either of these.  My best time for the 400 was 2:05.

So I went in to see what the hang power cleans would feel like at 95#, and a 400m run.  I did the run at 1:39, which was a nice surprise.  In theory that means I could run a seven minute mile.  I tried the hang power cleans, didn’t get 10 but I’m convinced it’s due to poor form.  A few more practices sessions and I should have it.

But I was really happy with that 400m run!  Cheers.

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