You might also send a reminder message to folks that already joined to register online and about the fundraising. I shelled out some $ last month but haven't done more than send a mass email to co-workers, friends and family.
(As Taken from the CFO Skill Assessment Guidelines) These are the benchmarks I have done in the past. I could not necessarily do all of these things today.
Hips -100 free squats L2 -295 lb back squat (1.5x bw) L3 4-09 -400 lb deadlift 2x+ bw) L3 5.29.09 -24 inch standing vertical jump L2 Push -50Push-ups L2 10-19-07 -30 Push-ups on rings L3 -225 lb Bench Press (1.25x bw) L3 7-08 -162 lb Shoulder Press (.96x bw) L3 9-15-07 -2 min Handstand Hold (against wall) L2 -21 Dip on rings L2 10-07-02 Pull -20-foot Rope Climb (no feet) L3 -185 lb Power Clean L2 05-09 -36 Pull-Ups L2 11-25-07 18 C2B Pull-Ups 11-08 -2 Muscle-up on bar (perfect) L2 4-08 -6 Muscle-ups on rings (kip) L2 3-08 -3 Muscle-up on rings from full hang 5-08 Core -30 V-ups L2 -15 Hanging Knees to Elbows L2 -10 second L-sit L1 -195X2 lb OHS (1x+ bw) L3 CrossFit Games 2009 -Sandbag carry (modified) 100 lbs, 1 mile L3 -3:20 min 800-meter Run L2 -7:39 min 2000-meter Row 05.09 -Helen: 10:13 L2 -1 mile run 6:27 L2 Speed -1:11 min 400-meter run L3 -1:26 min 500-meter Row L3 -135 lbs Power Snatch L2
Other Benchmarks:
-Cindy 21 + 8 push-ups 12-07 -Clean & Jerk 180 07.09 -Fight Gone Bad 309 09.08 -Fran 5:45 08-07 (best 2008 time 6:19) -Filthy Fifty 21:30 10-08 (best 2008 time 28:14) -Grace 4:40 09-08 -Linda 22:31 11-07 (best 2008 time 28:34) -Push-Jerk 195 04.09 -Murph C2B/20# Vest 54:40 10-08
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You might also send a reminder message to folks that already joined to register online and about the fundraising. I shelled out some $ last month but haven't done more than send a mass email to co-workers, friends and family.
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