Posts by OhY3GF6
Test 1
1-rep-max bench press
Max set of pull-ups
You must start your set of pull-ups within 30 seconds of racking the barbell from your bench press. These are strict pull-ups. No kipping.
Spend ample time warming up and ramping up for each exercise prior to your test set.
Today is day 1 of 5 of our How Fit Are You testing series. Plan on completing one of the tests each day this week.
Post load from the bench press (pounds) and reps of the pull-up (reps) and multiply them for your score. Then reference the scoring table to determine how many points you earned today.
6,000-8,214 = 4 points
8,125-10,499 = 8 points
10,500-13,124 = 12 points
13,125-15,999 = 16 points
16,000+ = 20 points
We’ll use these points at the end of the week to determine your overall fitness score.
Test Week April 5-9, 2025
Monday is Day 1 of 5 of our How Fit Are You testing series—plan on completing one of the tests each day beginning tomorrow
Saturday 20250403
Run 800 meters
Rest 4 minutes
Run 400 meters
Rest 2 minutes
Run 200 meters
Friday 20250402
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It’s expected that you’ll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management – work/rest timing to optimize time – is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there’s a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics – this will be “your Diane
Thursday 20250401
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
Wednesday 20250430
Excercise Induced Rhabdo
We find ourselves obligated not just to explain the potency of high-intensity exercise but to warn of its potential lethality.
In this article we share the lessons we’ve since learned about “exertional rhabdo.” While high-intensity exercise is essential in obtaining and maintaining optimal health and fitness, it’s important to be aware of when too much is too much.
“Countless bad-asses from sporting and special operations communities, long regarded as bulletproof, have been burned at the stake of ego and intensity.”
As it turns out, the burning is rhabdo, and we now find ourselves obligated not just to explain CrossFit’s potency but to warn of its potential lethality.
We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With high-intensity exercise we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim and even kill.
Tuesday 20250429
3 rounds for time of:
Row 500 meters
25 GHD sit-ups
25 hip extensions
GHD sit-ups can deliver a devistating blow if you haven’t had prior exposure to them. Now is a good time to review the threat of rhabdomyolysis if you hit these workouts too hard too fast.
Monday 20250428
7 rounds for time of:
21 squat cleans
Run 400 meters
Use ½ bodyweight on the cleans.
Sunday 20250427
Anyone who’s weighed and measured their food while tracking macronutrients is familiar with the concept of ‘net carbs.’ Take the total carbs, subtract the fiber, and you’re left with net carbs, which is all you need to track. The practice traces back to the concept that the human body cannot digest fiber and turn it into calories, so while technically carbohydrates, they shouldn’t be counted in your macronutrient totals.
This makes sense when eating whole, unprocessed foods, like cauliflower or broccoli, which is why the concept was first introduced by the Eades. Unfortunately, a similar process began to be adopted by food manufacturers, who started replacing regular sugars with sugar alcohols, which are less absorbable but still maintain their sweet flavor. However, these highly processed ingredients come with their own downsides, and ultimately derail people from making long-term changes toward a real-food diet.
“When you start to game the system with sugar alcohols and other processed, chemically-altered Frankenfoods, all bets are off.”
SAturday 20250426
12-minute AMRAP
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.