{"id":1027,"date":"2012-04-04T16:46:10","date_gmt":"2012-04-04T23:46:10","guid":{"rendered":"https:\/\/libernetics.com\/?p=1027"},"modified":"2012-04-08T12:07:52","modified_gmt":"2012-04-08T19:07:52","slug":"crossfit-next-step","status":"publish","type":"post","link":"https:\/\/libernetics.com\/?p=1027","title":{"rendered":"Crossfit: next step"},"content":{"rendered":"

The way CFES<\/a> is set up there are two levels of workout: “On-Ramp”, “Foundations” and “Level 1.” \u00a0The On-Ramp is a month long orientation. \u00a0Foundations is where new people end up after On-Ramp. \u00a0Level 1 <\/a>is for those\u00a0athletes who have demonstrated proficiency and have a minimal fitness level.<\/p>\n

I didn’t pay particular attention to the Level 1 test because I figured it was a proficiency test (for\u00a0Olympic\u00a0lifting mainly) and my stats are pretty low compared to other\u00a0athletes. \u00a0I already scale my workouts quite a bit, so in Level 1 it would be scaled down even further. \u00a0I \u00a0didn’t think my numbers were not going to improve just by changing classes.<\/p>\n

But the other day I took another look at it, and decided to treat it like the CF Games Open. In other words a\u00a0challenge. \u00a0And it’s not actually a given that I can do it. \u00a0Among other things I need to do 10 hang power cleans at 95#. \u00a0Plus run 400 in less then 2:05. \u00a0I had never done either of these. \u00a0My best time for the 400 was 2:05.<\/p>\n

So I went in to see what the hang power cleans would feel like at 95#, and a 400m run. \u00a0I did the run at 1:39, which was a nice surprise. \u00a0In theory that means I could run a seven minute mile. \u00a0I tried the hang power cleans, didn’t get 10 but I’m convinced it’s due to poor form. \u00a0A few more practices sessions and I should have it.<\/p>\n

But I was really happy with that 400m run! \u00a0Cheers.
\n