CF Games Countdown, Day 364

I just got back from the CF games, and have been inspired to compete next year. My semi-secret training plan includes getting my bodymass ratio right and working of skill levels. I have reviewed what I am capable of and conservatively can do the following (I'll re-test some of the things I am not sure of over the next few weeks)

CrossFit East Bay

Skill Levels I-IV

Name Maximus Lewin:

Bodyweight 178:

Age 41:

Skill Area	Level I Well-rounded Beginner	Level II Intermediate Athlete	Level III Advanced Athlete	Level IV Elite Athlete


Hips 1	*Squats:* 50 free squats	*Squats:* 100 free squats *Squat:* 1 x bodyweight	*Tabata Squats:* Score = 22 *Squat:* 1 1/2 x bodyweight	*Tabata Squats:* Score = 25 *Squat:* 2 x bodyweight

Hips 2	*Deadlift:* 3/4 x bodyweight	*Deadlift:* 1 1/4 x bodyweight	*Deadlift:* 2 x bodyweight	*Deadlift:* 2 1/2 x bodyweight

Hips 3	*Vertical Jump:* 10 inches	*Vertical Jump:* 18 inches	*Vertical Jump:* 25 inches	*Vertical Jump:* 30 inches

Push 1	*Push-ups:* Men: 10 Women: 1	*Push-ups:* Men: 30 strict Women: 10 strict *Bench Press:* Men: 1 x bw Women: 3/4 x bw	*Push-ups:* Men: 30 on rings Women: 20 on rings *Bench Press:* Men: 1 1/4 x bw Women: 1 x bw	*Push-ups:* Men: 50 on rings Women: 30 on rings *Bench Press:* Men: 1 1/2 x bw Women: 1 1/4 x bw

Push 2	*Military Press:* 1/4 x bodyweight	*Military Press:* Men: 0.5 x bw Women: 0.4 x bw *Handstand Hold:* 1 minute	*Military Press:* Men: 0.75 x bw Women: 0.60 x bw *Handstand Push-up:* Men: 10 Women: 10 to 6” target	*Military Press:* Men: 1 x bw Women: 0.80 x bw *Handstand Push-up:* Men: 21 full range Women: 5 full range

Push 3	*Dips:* Men: 10 Women: 5	*Dips:* Men: 15 on rings Women: 1 on rings *Dip:* Men: 1 with 1/3 x bw Women: 10	*Dips:* Men: 30 on rings Women: 15 on rings *Dip:* Men: 1 with 3/4 x bw Women: 1 with 1/4 bw	*Dips:* Men: 50 on rings Women: 25 on rings *Dip:* Men: 1 with 1 x bodyweight Women: 1 with 1/2 x bodyweight

Pull 1	*Static Hang:* 30 seconds	*Rope Climb:* 15-foot climb, 1 trip	*Rope Climb:* Men: 15-foot climb 2 trips touch and go, no feet Women: 15-foot climb, 1 trip, no feet	*Rope Climb:* 20-foot climb 4 trips touch and go, no feet

Pull 2	*High Pull:* 1/2 x bodyweight	*Power Clean:* 3/4 x bodyweight	*Clean:* 1 x bodyweight	*Clean:* 1 1/2 x bodyweight

Pull 3	*Pull-ups:* Men: 10 Women: 1	*Pull-ups:* Men: 20 Women: 10 *Pull-up:* Men: 1 with 1/3 x bw Women: 1 with 1/5 x bw *Muscle-up:* 1 (Men-only)	*Pull-ups:* Men: 40 Women: 20 *Pull-up:* Men: 1 with 1/2 x bw Women: 1 with 1/4 x bw *Muscle-up:* Men: 10 Women: 1	*Pull-ups:* Men: 40 dead hang Women: 20 dead hang *Pull-up:* Men: 1 with 1 x bw Women: 1 with 0.60 bw *Muscle-up:* Men: 15 Women: 10

Core 1	*Sit- ups:* 30	*V-ups:* 30	*Overhead Squat:* 1 x bodyweight	*Overhead Squat:* 15 repetitions at 1 x bodyweight

Core 2	*Knees to Chest:* 10 sitting	*Hanging Knees to Elbows:* 15	*Hanging Straight Leg Raise:* 20	*Back Lever:* 15 seconds

Core 3	*L-sit:* 10 seconds	*L-sit:* 30 seconds	*L-sit:* 1 minute	*L-sit:* 1:30 minutes

Work 1	*Kettlebell Swings:* Men: 35 Women: 25 (1 Pood)	*Kettlebell Snatch:* 30 each arm Men 24kg Women 16kg	*Kettlebell Snatch:* 10 minute test 200 reps Men 24kg Women 16kg	*2 db/kb Clean & Jerk:* 100 reps in 10 minutes Men 16kg Women 12kg

Work 2	*Wall Ball:* Men: 25 Women: 20 (20#) *800-meter Run:* 4:20 minutes	*Thrusters:* 45 reps at 1/2 x bodyweight *800-meter Run:* 3:20 minutes	*Sandbag Carry:* Men: 1 mile with 1/2 x bw Women: 1 mile with 1/3 x bw *800-meter Run:* 2:50 minutes	*Sandbag Carry:* Men: 1 mile with 3/4 x bw Women: 1 mile with 1/2 x bw *800-meter Run:* 2:20 minutes

Work 3	*2000-meter Row:* Women 9:50 Men 8:10	*2000-meter Row:* Women 8:50 Men 7:30	*2000-meter Row:* Women: 8:00 Men: 7:10	*2000-meter Row:* Women: 7:10 Men: 6:50

Work 4	*Christine:* 15 minutes 3 rounds for time -- 500 m row, 12 deadlifts (1/2 bodyweight), 21 box jumps *1-mile run:* 9 minutes	*Helen:* 11:30 minutes (Men), 15:00 (Women) 3 rounds for time -- 400 meter run, 21 kb swings, 12 pull-ups *1-mile run:* 7 minutes	*Cindy:* 22 rounds in 20 minutes -- 5 pull-ups, 10 push-ups, 15 squats *1-mile run:* 6 minutes	*Mary:* 15 rounds in 20 minutes 5 handstand push-ups, 10 pistols, 15 pull-ups *1-mile run:* 5 minutes

Speed 1	*400-meter run:* 2:04 minutes	*400-meter run:* 1:34 minutes	*400-meter run:* 1:19 minutes	*400-meter run:* 1:04 minutes

Speed 2	*500-meter Row:* women 2:20 men 1:55	*500-meter Row:* women 2:00 men 1:45	*500-meter Row:* women 1:50 men 1:32	*500-meter Row:* women 1:40 men 1:25

Speed 3	*Medicine Ball Cleans:* 10	*Power Snatch:* 1/2 x bodyweight	*Snatch:* 1 x bodyweight	*Snatch:* 1 1/4 x bodyweight