TESTING WEEK STATS
[vc_row][vc_column width=”1/1″][text_output]Hey everyone!
So we had a few questions about our testing week, what it was about and what not. So Landon was nice enough to run some stats for us. Because he is awesome.
Each one of these movements and wods test a number of things, next to the letter of each thing we noted what were primarily testing. Or at least in this currently cycle what was important to us specifically, which changes as the year goes around and as we notice trends.
FYI – this week was presented after a 9 week cycle – the 10th week is a testing week, immediately following that week is a deload week.
Note: This programming is under the assumption that of course not everyone can make it in to an ideal schedule – if we notice trends in particular members we note their attendance as tracked.
So go ahead and expand these accordions to check out the results.
Thanks again Landon![/text_output][accordion][accordion_item title=”Monday 6.8.15″]Monday 6.8.15
A. Tester for vertical/relative pulling strength
1 Max Effort Attempt of Strict Pull Ups
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/MR-Pull-ups.png” info=”none” info_place=”top” info_trigger=”hover”]
B. Squat Strength Tester
20 minutes to find Squat 1rm
2 Months out of Fundamentals: Squat 5rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/back-squat-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]
Rest 5 minutes then perform C.
C. Muscle Fiber Squat Test
Perform Max Repetitions Unbroken at 80% of 1rm or 90% of 5rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-Reps-Back-Squat-at-80.png” info=”none” info_place=”top” info_trigger=”hover”]
D. Grip Strength / Conditioning Tester
5 Rounds
1 minute to perform 30 Russian style KB Swings 70/55
1 minute rest
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Kettlebell-Wod.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Tuesday 6.9.15″]Tuesday 6.9.15
A. Relative Upper Body Pushing Strength
Handstand Push Up Tester
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/HSPU-test.png” info=”none” info_place=”top” info_trigger=”hover”]
B. Upper Body Power/Strength Vertical Push
20 minutes to find Push Press 1rm
2 Months out of Fundamentals: Push Press 5rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Push-Press-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]
Rest 5 minutes then perform C.
C. Muscle Fiber test Upper Body Vertical Push
Perform Max Repetitions Unbroken at 80% of 1rm or 90% of 5rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Push-Press-MR-80.png” info=”none” info_place=”top” info_trigger=”hover”]
D. Speed Test
Max Effort 400m Run
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/400m-Run.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Wednesday 6.10.15″]Wednesday 6.10.15
A. Explosiveness along a horizontal plane
8 minutes to find Max Distance Broad Jump
Note: Distance starts at the toe, and is measured where the heel lands.
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-Broad-Jump.png” info=”none” info_place=”top” info_trigger=”hover”]
B. Power/Explosiveness
20 Minutes to find Power Clean 1rm
2 Months out of Fundamentals: Hang Power Clean 3rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Power-Clean-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]
C. Testing efficiency with odd objects – midline stability and tensile strength, grip, grit.
Sandbag Grace – 30 Reps Clean and Jerk at 100/60#
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Sandbag-Grace.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Thursday 6.11.15″]Thursday 6.11.15
A. Upper Body Horizontal Pushing Strength Test
20 minutes to find Bench Press 1rm
2 Months out of Fundamentals: Bench Press 5rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Bench-1rm1.png” info=”none” info_place=”top” info_trigger=”hover”]
rest 5 minutes then perform B.
B. Muscle Fiber test of Horizontal Pushing
Perform Max Repetitions Unbroken at 80% of 1rm or 90% of 5rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Bench-MR-at-80.png” info=”none” info_place=”top” info_trigger=”hover”]
C. Upper Body Endurance
10 minute amrap
10 Ring Rows
10 Deficit Push Ups on parallettes
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Row-Deficit-Push-Up-Wod.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][accordion_item title=”Friday 6.12.15″]Friday 6.12.15
A. Trunk Stability and Mobility – Mental Strength and Patience
Max Effort Dead Bug Pose 1
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Max-DBug.png” info=”none” info_place=”top” info_trigger=”hover”]
B. Pulling Strength Tester
20 minutes to find Deadlift 1rm
2 months out of Fundamentals: Deadlift 5rm
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/DL-1rm.png” info=”none” info_place=”top” info_trigger=”hover”]
C. Lactate Threshold Test, Mental Strength.
3 Rounds
Row 250m
15 KB Swings 70/55 American
25 Burpees
15 KB Swings 70/55 American
Row 250
Rest 5-10 minutes
Note: Scale so that you don’t have to break up the movements a terrible amount.
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate.png” info=”none” info_place=”top” info_trigger=”hover”]
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate-2.png” info=”none” info_place=”top” info_trigger=”hover”]
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Lactate-3.png” info=”none” info_place=”top” info_trigger=”hover”]
[/accordion_item][accordion_item title=”Saturday 6.13.15″]Mobility Class Begins Today at 10:00am!
A. Endurance tester
Max Effort 1 mile run for time
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/1-mile.png” info=”none” info_place=”top” info_trigger=”hover”]
Rest 10 minutes then perform
B. Metabolic Conditioning
“Fran”
21-15-9
Thrusters
Pull Ups
[image type=”none” float=”none” src=”http://crossfitsouthbend.com/wp-content/uploads/2015/07/Fran.png” info=”none” info_place=”top” info_trigger=”hover”][/accordion_item][/accordion][/vc_column][/vc_row]
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