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preface:
standards and tests are important to compare our abilities with others but more importantly with ourselves. so the question is what tests matter? how many are needed? how often should we test? and how do we set up the tests to be comparable between our past and present selves and / or other participants?
two different times in the past i've been involved in putting together 3 events spread over a single day and another time a solution of 10 different tests spread over 7 days. all three times the goal was to offer up a balanced set of work that attempted to solve the same problem. the problem of measuring fitness. but, in these "games" or test environments a whole day, a weekend, or a whole week was needed. this can cause logistics problems and replication by others in different locations can be difficult, or impossible.
in an effort to learn more about testing my abilities and those of others in a more concise (at least from a time perspective) manner i've been considering attempting to come up with a set of work that can be done in a single effort. a scenario where the main three training categories (strength, speed, and endurance) are all tested simultaneously, in a single event.
the question:
is it possible to come up with a scenario in which we can test each aspect of our training in a single effort?
considerations:
can strength, speed, and endurance all be tested simultaneously?
if so what would such a scenario look like?
how can it be setup so that a variety of participants each have a similar experience?
movements:
are certain movements too technical for such a test?
what movements can't be left out?
loads / reps / distances:
how heavy do you go to test strength?
how many reps and rounds for bw movements?
how long, when, and what types of endurance should be tested?
all of these questions and many others were considered and the following set of work is one possible solution. it's my first attempt to do what we all know can't actually be done. but just because it's not possible doesn't mean there isn't valuable information to be learned from trying.
"proposal #1"
preface:
standards and tests are important to compare our abilities with others but more importantly with ourselves. so the question is what tests matter? how many are needed? how often should we test? and how do we set up the tests to be comparable between our past and present selves and / or other participants?
two different times in the past i've been involved in putting together 3 events spread over a single day and another time a solution of 10 different tests spread over 7 days. all three times the goal was to offer up a balanced set of work that attempted to solve the same problem. the problem of measuring fitness. but, in these "games" or test environments a whole day, a weekend, or a whole week was needed. this can cause logistics problems and replication by others in different locations can be difficult, or impossible.
in an effort to learn more about testing my abilities and those of others in a more concise (at least from a time perspective) manner i've been considering attempting to come up with a set of work that can be done in a single effort. a scenario where the main three training categories (strength, speed, and endurance) are all tested simultaneously, in a single event.
the question:
is it possible to come up with a scenario in which we can test each aspect of our training in a single effort?
considerations:
can strength, speed, and endurance all be tested simultaneously?
if so what would such a scenario look like?
how can it be setup so that a variety of participants each have a similar experience?
movements:
are certain movements too technical for such a test?
what movements can't be left out?
loads / reps / distances:
how heavy do you go to test strength?
how many reps and rounds for bw movements?
how long, when, and what types of endurance should be tested?
all of these questions and many others were considered and the following set of work is one possible solution. it's my first attempt to do what we all know can't actually be done. but just because it's not possible doesn't mean there isn't valuable information to be learned from trying.
"proposal #1"
.
800m run
2 x
push ups x 10
bw squats x 15
85% 1rm deadlift x 5
2 x
24kg swings x 10
full situps x 15
85% 1rm back squat x 5
2 x
pull ups x 10
24" box jumps x 15
85% 1rm ground to overhead x 5
2 x
ring dips x 10
burpees x 15
1000m row
top to bottom for total time
i'm hopeful that others will give this a try and look forward to any feedback from those who do. furthermore i hope once this has been attempted others will come up with their own proposal so that i can see and experience another possible solution to the questions above.
800m run
2 x
push ups x 10
bw squats x 15
85% 1rm deadlift x 5
2 x
24kg swings x 10
full situps x 15
85% 1rm back squat x 5
2 x
pull ups x 10
24" box jumps x 15
85% 1rm ground to overhead x 5
2 x
ring dips x 10
burpees x 15
1000m row
top to bottom for total time
i'm hopeful that others will give this a try and look forward to any feedback from those who do. furthermore i hope once this has been attempted others will come up with their own proposal so that i can see and experience another possible solution to the questions above.
9 comments:
clint.180bw.31.rx.28:52.310/250/175
this thing had me pretty intimidated and it turns out it was for good reason. i loaded up a couple bars this morning and headed over to meet joe of CFMK to run thru this thing. after an extensive setup and warm up we headed out of his garage on our way to get the half mile run out of the way. right at 4 minutes later it was time for the pushup / squat combo and then on to the deadlifts. this was probably the toughest part of the day. managing tempo with the possibility of failure was difficult. after some swings and situps it was time for the back squats, which i did 2,2,1. by the time i finished the pullups and box jumps full body exhaustion was setting in quick. ground to overhead was manageable but not without 30+ seconds of recovery between reps. the burpee ring dip combo was brutal at this point and the thought of rowing 1000 was not pleasant. 4 minutes later it was all over. i was completely exhausted, physically and mentally.
as for the setup i'm pretty happy about how it translated from paper to reality. deadlift, back squat, and ground to overhead were chosen because of their universal respect and relative simplicity compared to other movements like the snatch, ohs, or full clean. the primary bw movements and a few staples made up the rest of the middle while a medium distance run and row capped the ends. there may not have been enough of an endurance element and the argument could be made for doubling both distances. hspu and double unders could also both be incorporated but were left out this time around in an effort to simplify the workout and reduce the chances of it needing to be modified. i believe the final solution will see both added. the goal of sub 30 minutes for this scenario was happily obtained. it was the strength movements that slowed me down more than anything. i'm sure there's a better answer out there but this has got to be close.
thanks for going along for the ride today joe. it was good to get out of my space and suffer alongside you in yours. the experience was a little different for you today and i'm excited to see how it goes for others. thanks again for being a willing participant in this madness. until next time.
joe.220bw.38.rx.24:47.365/310/210
Clint - thanks for coming over and delivering a ruthlessly demanding WOD. It was fun, exhausting, invigorating, and telling. The WOD revealed strengths and weaknesses; as well as, provided insight and feedback of the effectiveness of my current CrossFit routine.
As discussed immediately after the WOD (at least for me), "Proposal #1" proved to test more of my endurance rather than strength. After further analysis, I realize that speed is another issue, which I need to address and correct.
Aside from ram-roding my chin with my first GTO, the WOD was a complete success. Kudos for programming a mentally and physically challenging WOD. I look forward to our next get together. Great work and keep charging!
jason.208bw.26.rx.30:06.265/205/145
Joe took me through this brutal WOD this evening. I was happy with my half mile run time as I saw the clock when running back into the garage. I found the deadlifts to be enjoyable, and the ground to overheads were pretty fun. I struggled on the squats as I had to re-rack the weight after every rep.
The ring dips were what killed me. I spent A LOT of time knocking out the dips, many of which were questionable. I felt like I was cruising along until I hit bumper to bumper traffic. The burpees were like a speed bump as well. And finally the row seemed like a marathon, although I made the 1000 m in 4 minutes.
It feels great to sneak in two WODs today, and I will try to make it in tomorrow for something if my work schedule permits.
All in all I continue to get ever more addicted to thrashing myself on a weekly basis.
jason -
thanks for taking this on. i find the reasons behind how we thrash ourselves weekly just as interesting as the fact that we do it in the first place. i appreciate the feedback and am currently formulating another solution to the "problem". although i believe it to be a great overall test and workout, based on the goal of testing different modes simultaneously, i don't think endurance was tested enough in this scenario. maybe in a month or so it will be time to revisit this unsolvable problem with another possible answer...
Clint -
Below are the final results from CFMK members who finished "Proposal #1". Hope the data provides enough feedback to make any necessary adjustments to solve your "problem".
*Jeff, Rachel and Jodi scaled their WOD with banded pull-ups and ring dips. Nevertheless, here are their final times and loads:
joe.z.(n/a)bw.30.rx.26:11.265/205/115
jeff.(n/a)bw.39.scaled.26:11.265/205/115
rachel.(n/a)bw.27.scaled.25:50.95/65/45
jodi.(n/a)bw.27.scaled.27:22.95/65/45
Once again, thanks for designing this incredible WOD. We all had a great time suffering, swearing, and sweating to "Proposal #1".
Clint..this WOD was a beast.
124BW.RX.23:20.205/145/105
Me and Julie did this at CFMK yesterday and loved it....felt like I was going to puke!
So I did Proposal #1 yesterday and holy crap it smoked me! Had to make a few adjustments because lack of equipment.....only one being I subbed Ring Dips for Regular dips and did GHD sit-ups instead of regulars. (Figured if one exercise was going to be a bit easier; I would make one a bit harder) I used 220# on DL; 155 on BS; 125 on ground to overhead. I struggled the most on the BS but I blazed through most of the workout. By the 1000m row though I walked to it scared of the next 4 minutes! I felt pukey after and had to lay down which I try not to do! Great WOD and I looked at a clock and I know it took me less then 24-25 minutes....want to do it again in a few weeks and actually hit my start button!
133BW.RX.24:40 (Not exactly sure what the seconds were).185/135/115x1 105x4
This was probably my third official CF wkout and kicked my BUTT! Showed me I need to hit the strength training again! Thanks Shely and Joe....look forward to the next :-)
thanks again to all of you who gave this workout a shot. i appreciate the feedback and the open minded nature of those willing to try something different.
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