All Categories

12/10 #podiumweek Day 2

12/9/2019

We continue our fitness testing and #podiumweek with a series of tests created by CrossFit Level 4 Seattle. These tests are used to determine your current fitness level and appropriate scalings and progressions for workouts.
The testing and use of the levels is analogous to belt colors in martial arts. You work in your current level, progressing towards the next. After you've demonstrated competency in your current level, you're allowed to test to the next one. These fitness levels can highlights your weaknesses and give you something to work on. Remember, our goal is to make you as generally fit as possible. The CrossFit Level 4 fitness levels allow us to assess and make recommendations for improving your general physical capacity.
What the Skill Levels Mean:

Level 1. You can move like a human. You’re not in particularly good shape, but if your town floods, you can get in a rescue boat without a firefighter pulling you in. If you can’t do three pull-ups, and three dips, you don’t have healthy shoulders. If you can’t squat all the way down comfortably, your hips are not healthy. These are basic health problems in the sense that they affect your quality of life. Fixing these problems generates a lot of self-confidence, and sets the stage for further progress.
Level 2. You’re not a competitive athlete, but you’re an active, fit person who can tackle whatever you want to do. All of your joints have full range of motion and adequate strength. You know how to create stability and power. You are ready to dive into learning any new physical activity that may interest you. Being this capable is so much fun!
Level 3. This is general fitness for a competitive athlete. That’s already pretty rare territory. Most adults don’t need all this, but it can be fun and give you some challenging goals. If you’re not working on Level 3 – for instance, if you can’t do a few strict dead hang muscle ups – you have no business entering the CrossFit Open and expect to get to Regionals or expect to be in the top 25% globally. Stop being delusional about what you can do. Treat the problem.
Level 4. The level 4 goals explore the limits of general fitness. They are attainable only through many years of smart consistent training. None of the individual goals are very advanced when compared to a specialist in that field, but the combination of these qualities is very hard to achieve. For many, if not most people, this level of all around fitness is just not practical. Not practical because achieving all of these skills simultaneously means that you have really become a specialist in general fitness. Many, many people can perform some of the skills listed in Level 4, while at the same time they are unable to perform several level 2 skills. Perhaps the best use of these levels is when you are able to realize that you are already “good enough” in one area, and can then focus on an area that needs work.

Coach's Notes: If you did not do the CrossFit or Powerlifting Total yesterday you will do it today.

May 2019 results

December 2018 results

May 2018 results

Baseline & Beers is this Friday.
Bring a friend to class for FREE.
HOLIDAY PR BRUNCH ON SATURDAY!

0 Comments

12/9 #podiumweek Day 1

12/8/2019

0 Comments

Today starts Podium Week, our twice annual fitness testing week. Every December and May we take stock of our strength, skills and metabolic conditioning by performing the CrossFit or Powerlifting Total, the Level 4 Gymnastics Skills tests, the Level 4 Conditioning tests, an endurance workout and the Baseline.
Repeating these workouts twice every year shows us our strengths and weaknesses. It shows us if our fitness is increasing or if we've hit a plateau. It can motivate us to stay committed our fitness program and can provide just the spark we need to take our fitness to the next level.
We call it Podium Week because we will celebrate your WINS today. Did you get a PR? Yes! That's Podium worthy. Did you do something for the first time? Yes! That's Podium worthy. At the end of class your coach will set up some podiums and ask you to write your accomplishment on a small whiteboard. We'll snap your photo and send it to you as a reminder of your amazingness.
We held our first Podium week in December 2015 with the CrossFit/Powerlifting Total, and that's how we'll start this week. The CrossFit/Powerlifting Total is best test of pure strength there is. The CrossFit Total was created by our favorite strength coach, Mark Rippetoe, who introduced it to the CrossFit community in 2006. We will pay attention to his coach's notes today:
"Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."

May 2019 results

December 2018 results

Baseline & Beers is this Friday.
Bring a friend to class for FREE.
HOLIDAY PR BRUNCH ON SATURDAY!

0 Comments

12/8 Sunday is a Rest Day

12/7/2019

0 Comments

The Four Agreements:
1. Be Impeccable with Your Word - Speak with integrity. Say only what you mean. Avoid using the word to speak against yourself or to gossip about others. Use the power of your word in the direction of truth and love.
2. Don't Take Anything Personally - People treat you as they do because of who they are, not because of who you are. What others say and do is a projection of their own reality, their own dream.
3. Don't make assumptions - Find the courage to ask questions and to express what you really want. Communicate with others as clearly as you can to avoid misunderstandings, sadness and drama.
4. Always do your best - Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.

0 Comments

12/7 Coach's Choice Saturday

12/6/2019

0 Comments

Join Coach Heidi for the unknown and unknowable at 9am.

0 Comments

<<Previous

12/10 #podiumweek Day 2

Baseline & Beers is this Friday.
Bring a friend to class for FREE.
HOLIDAY PR BRUNCH ON SATURDAY!

12/9 #podiumweek Day 1

Baseline & Beers is this Friday.
Bring a friend to class for FREE.
HOLIDAY PR BRUNCH ON SATURDAY!

12/8 Sunday is a Rest Day

12/7 Coach's Choice Saturday

Special Events

Categories

Archives

12/10 #podiumweek Day 2

Baseline & Beers is this Friday.​Bring a friend to class for FREE.HOLIDAY PR BRUNCH ON SATURDAY!

12/9 #podiumweek Day 1

Baseline & Beers is this Friday.​Bring a friend to class for FREE.HOLIDAY PR BRUNCH ON SATURDAY!

12/8 Sunday is a Rest Day

12/7 Coach's Choice Saturday

Special Events

Categories

Archives

Baseline & Beers is this Friday.
Bring a friend to class for FREE.
HOLIDAY PR BRUNCH ON SATURDAY!

Baseline & Beers is this Friday.
Bring a friend to class for FREE.
HOLIDAY PR BRUNCH ON SATURDAY!