Cori and her dumbbell of defiance.
Conditioning
5 rounds:
- 1:00 Row for calories
- 30s Wall Sit
- 1:00 Burpees
- 1:00 Rest
Score is total calories rowed plus 1 for every 5 burpees.
The Level Boards – Continued
Yesterday I wrote about the reasoning behind our new level boards. The first revision of the Levels are now posted on the new EmerFit Levels page.
Starting this Friday with the 2k row we will be testing for all as part of our regular classes. We will get through all of the tests in 30 days and then put names up on the boards. We will announce testing days in advance and for many of them we will have some extra coaches on hand to help ensure proper movement standards.
With the holiday season not too far away we do not plan to introduce any level-specific programming or programs until 2012 but we would like to have most people on the boards by the New Year. Next year we will also have some testing days where you can come complete most, if not all, of the tests for the next Level in one shot.
Feedback on the new levels is welcome via email or in the comments.
I’m just guessing that if you test in multiple levels with the different abilities, you default to the lowest one? What if there is only one test that makes you a level 1 and everything else you test higher?
Audrey,
Yes, you are correct about defaulting to the lowest one. If you are missing one thing then you have found a weakness you need to work on. For example, there are probably a bunch of people who will miss a level because of the pull-up requirements. Then they need to work on their pull-ups.
You may choose to not maintain a level all year, especially once you get to Level 3. All the EmerFit Coaches were debating what would keep them from making Level 3 right now. For many of them its the 2k row. That is probably a combo of rowing technique work and possibly endurance in that 6:00-7:00 minute range.
For someone who chooses to specialize in something, say Olympic Lifting its questionable how often they would want to make Level 3. Depending on their weight class they may choose to only be Level 2 for years until they are done with competitive Oly lifting. On the other hand, if they want to maintain a high level of general fitness and Oly lift they might chose to train for Level 3 for one month out of the year.
Some specializing should be able to maintain Level 2. Level 3 is more of a jumping off point or a “gateway” to specialization.
Hey Gang,
I started my own blog. Check it out. http://chasingpeakperformance.blogspot.com/
Jeff