Tuesday I took part of my second athlete test at Crossfit – it happens once a month and if you pass 8 of the 10 tests you move on to the next level. In my case that would mean moving from beginner to intermediate and being able to use a blue pen when writing my name on the board instead of green 🙂
The tests are different every month but almost always include things that will continue to make me fail until I have gained a LOT more upper body strength – pull ups and ring dips. Oh well, with just twice weekly Crossfit sessions I am not entertaining any ideas of moving to the blue pen anytime soon. It’s still fun though to do these tests and to see the progress. As far as I can remember the last time I did it I only passed the running and the rope climb.
1. 400m run – had to do it in less than 1:42 and I smashed it at 1:24.
2. Knee raise (hanging from the bar, bringing knees up higher than hips) – had to do 7 and did them without a problem
3. Double unders – had to do 2 in a row but I sat that one out due to my calves and shins being ‘sensitive’ at the moment and jumping would not be a good idea. AND I know that I cannot do double unders yet. One has happened ‘by accident’ a few times but no more than that.
4. Overhead squat – had to do 1 OH squat at 0.5 body weight = 30kg for me. I tried with a 15kg bar first and couldn’t get down to a full squat without feeling pain in my back so I didn’t even try with 30kg.
5. Ring dips (tricep dips using the gymnastics hoops) – had to do 3 – did 1.
6. Pull ups – had to do 3 – did 0.
7. Burpees – had to do 20 in 1 minute – I had a good team mate/counter who spurred me on to finish the 20th just as the coach yelled ‘time!’ 🙂
8. Tall snatch (a movement involving a barbell overhead and a squat) with 10kg bar – no problem.
9. Push-ups – had to do 10 – knew I could do at least 7 or 8 in good form but under pressure I smashed out 10 nice ones!
10. “Fran” WOD – 21-15-9 : Thursters @ 35kg & jumping pull ups – had to complete in less than 14 minutes. Did that happen – no way! 🙂 I used 20kg and completed the workout but didn’t pay attention to time – it was less than 10 minutes but since I wasn’t going to pass with 20kg I didn’t look at the clock.
All in all – I’m very happy with 5 out of 10. Too bad that a few hours later I got a killer headache and had to leave work early 😐 I made sure I ate a lot and drank a lot of water that evening – marathon training combined with Crossfit isn’t a walk in the park!