090318 WEDNESDAY “The Chief” and “Test yo’ Skillz”


Up, over, down, back up, back over and down the Diablotron pull up ladder. Part of the DCF “Royal Rumble” Qualifier.

Workout: “The Chief” (last prescribed at The Shed Nov 14th, 2008 and it looks like a lot of old scores are on that posting. -jj )

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Start over with Power Cleans each cycle.

Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.

From CrossFit.com:

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.



Stress so bad it hurts — Really

“. . .Psychological stress can turn into physical pain and illness in a number of ways. One is the body’s primitive “fight-or-flight” mechanism. When the brain senses a threat, it activates the sympathetic nervous system and signals the adrenal glands to pump out adrenaline, cortisol and other hormones that prime the body for action. Together, they make the muscles tense up, the digestive tract slow down, blood vessels constrict and the heart beat faster.

That’s all very useful for outrunning a mastodon. But when the threat is a tanking stock portfolio or an impending layoff, the state of alarm can last indefinitely. Muscles stay tense and contracted, which can make for migraine headaches, clenched jaws, knots in the neck and shoulders, and pangs in the lower back. Some of those body parts are already under pressure from long hours at the computer, restless sleep, grinding teeth and poor posture. . . “

Click here for complete article.

Post thoughts (from your brain or even your “gut brain”) to comments.


CrossFit Seattle (previously known as CrossFit North) came up with a great set of parameters for measuring a CrossFitter’s overall abilities and ranking them into levels.

Click here for the Skill Levels ‘Frequently Asked Questions’

Then CrossFit Toronto came up with this niftey little multiple choice style test that gives you a graphical representation of where you stand.

Click here for test.

Most intermediate CFers should be able to go through this test and know (if not guesstimate) where they are at.

See my original one from back in Nov 2006 vs my estimation of March 2009 below:

November 2006 (originally posted here)


March 2009:


A perfectly ‘well rounded’ athlete (pun intended), will have a perfectly round bubble corresponding to their fitness level (from beginner to elite, or Level 1 – Level 4). You can see that my chart has changed somewhat. It looks as though my pushing ability has gone down, many of my other attributes have gone up or stayed the same. My ‘Hips’ and my ‘Speed’ made the biggest improvements (most likely these are related).

What is your strongest attribute? What do you need the most work on?

Post results to comments.

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  • Craig

    Be sure to catch your power cleans on the shoulders with open hips (butt goes back)!

  • Mark L.

    I just ran that chart, and Jeremy and I have the Push/Pull reversed (like I didn’t know that). Core, work and pull are the ones I need to work on to push it to the margins.
    I LOVE tests like these because they’re SYSTEMIC evaluations. That’s good because I can still evaluate my fitness and focus my training with that all important “constantly varied” Crossfit doctrine. Trying to focus my training by concentrating on specific benchmark WODs (or exercises and movements within them) can mean compromising on that “constantly varied” principal. Focusing on things like “core” or “work”, for example, leaves me a LOT of varied options on any given day.

    What are the benefits of “constantly varied”?
    -General Physical Preparedness (ready for anything because you train everything)
    -Real World Application (you are practiced with all things)
    -Maximizes Adaptive Response (hormonal, recovery, etc.)
    -Less Overuse Injuries (you never do enough of one thing to develop local irritation)

    Remember that Crossfit IS, “Constantly Varied Functional Movements executed at High Intensity”. This might be the hardest part of Crossfit to stick to (especially for ex-bodybuilder and powerlifter types).

  • Big Dave

    Finished with 19 rounds

    Round 1 – 5
    2 – 4
    3 – 4
    4 – 3
    5 – 3

    Carry and Jimmy finished with just over 23 rounds

  • Rodil San Mateo

    Article on grass fed beef in the Contra Costa Times today:


  • JimmyG

    I love my 6am crew!! We have some real troopers in the mornings and they make it really fun for me.
    Great effort by everyone. Jimmy -23 1/3 “Cheif”
    HAPPY BIRTHDAY to Judy !!!
    I hope you get spoiled rotten………lol

  • Jeremy Jones

    Nobody else is going to discuss their bubble!?

    C’mon. Everyone seems to have enough time to “find out which Twilight character” they are, or fill out “20 things” on Facebook.

    Do yourself a favor and fill out a 2 minute test that ACTUALLY means something.


  • Jeremy Jones

    To Clarify:

    “Total up rounds and fractions of rounds for each cycle. Post total rounds and number of rounds completed for each of the 5 cycles.”

    For example a complete score would be

    3 1/3
    3 2/3
    2 2/3

    Total: 14 2/3

    (you add up the fractions from each round when you calculate the total).


  • Matt Brennan

    Seems a pretty good representation overall, but there were some pretty big jumps in some of the level progressions where I fell in between. I selected the lower capability on those, and ended up at a lower fitness level.(pulling) The areas where I just barely made the qualification, I did much better on (pushing). Could be a bit misleading. As Mark said, it clearly did point to work capacity as a weakness though.

  • Andrew

    I would do it, but I don’t know what to answer on a lot of them

  • Jeremy Jones

    Andrew. You are just 1’s. All around. So I guess that means you are perfectly well rounded.

    (or you could just guess low on the stuff you don’t know about).

    “The Chief” with Sarah’s 10:30 class. I am only posting because I know everyone will want to see my score so they can beat it.

    Fully open hips pwr cleans with no re-bending to catch the weight, chest to floor push ups, and no J-Lo squats (oddly enough, squats were the hardest part of this workout for me).

    5 2/3
    5 2/3
    4 2/3 (sooo close. had 6 squats completed)

    27 total rounds.


  • Andrew

    So for like push ups….does this mean in a row?

  • Mike Erickson

    Work capacity lagging badly. Got to get back to the shed…
    Core also lagging. I thought a 35 second L-sit and a solid 15 knees to elbows would get a better score. I did 100 meters w/ the slosh pipe overhead once at the old shed. I think there are some big gaps between levels in the questions.

    Observation: The more I read the articles and watch the videos and listen to you guys the more I realize how ignorant I have been about how to get fit and how complicated the body is and how it works. Square one at 60… Oh well.

    JJ, thanks for posting this and all of the great articles you always seem to find.

  • Craig

    Assuming some of the items are “either / or,” (ex: pistols: 10 each leg / Squat: 1 1/2 x bodyweight) then I am pleased with my results which is almost a perfect circle. If the questions with multiple items are not “either / or” then I have work to do.

    My circle:
    Hips 2.67
    Push 2.67
    Work 2.5
    Core 2
    Pull 2.67
    Speed 3

    Speed, however, is influenced greatly by my rowing capability and capacity and thus, biased, I believe. Because, anyone that knows me and has trained with me would never accuse me of being “fast.”

    Andrew, I think you can make some guesses about how you’d do in order to create a model. I chose the lower number if I wasn’t certain.

  • Andrew

    Here is my estimation:

    click me!

    Hips 2.33333333333
    Push 2
    Work 2
    Core 1.33333333333
    Pull 2
    Speed 2.33333333333

  • Jeremy Jones

    Thank you Mike for throwing some my way when you see a good one!


  • Jeremy Jones

    Just confirmed that I can climb the rope 2 times, starting from a seated position, no feet, going past the red line (red line is only 15′), no resting.

    And I can do 10 pistols each leg.

    And I have a 25″ vert.

    That was quite a little mini metcon workout.


  • Mark L.

    Jer, how did you go about measuring your vert?

  • Jeremy Jones

    The way mentioned in the FAQ article I posted. Chalk on the fingers.


  • Matt F.

    Chief was a great W.O.D. for me…
    Had lots of fun, and got up the (RX) Bar.
    The 6am class kicks ass…Thanks for all the help guys…..

    1. 5
    2. 4
    3. 4
    4. 4
    5. 3 & 2/3

    total…20 & 2/3

    I missed 21 by 4 squats……RATS

  • Craig

    4PM Funtime with Mark, Dean, Justin, Darren, Stav. Great group!

    6 1/3
    6 1/3
    5 1/3
    5 1/3

    28 Total Rnds

    Humbled by Stav and Darren who did 34 rounds!

  • Yvonne

    CrossFit Climb Challenge, Sat 3/28, wave 10:30AM (check upcoming events page)

    7 CrossFits:

    CF OneWorld
    CF Sierra
    CF Solano
    Diablo CF
    LaLanne Fitness/CF
    M&M CF

    CrossFitters total 49
    Money raised so far $7181

    Sign up!

  • Holly

    Wow JJ you’re killing me! Yesterdays Filthy 50, todays Chief, what’s the plan for tomorrow, GI JANE???? Can you please post at least one WOD that I don’t love?
    I’m thinking running JJ, make them run!

  • Yvonne

    Craig and I were just talking about the WOD for tomorrow over dinner and said it will probably be running? JJ will always surprise us, I mean shock our muscles!

  • Alex R

    Stavros, Darren… wow! 34 rounds of chief is ridiculous! What a beast of a workout!
    7pm class… Chief:
    6 1/3
    5 2/3
    5 2/3
    6 1/3
    31 rounds total

  • Stavros @ Diablo CrossFit

    Great WOD at 4pm with the crew. Nice to workout with D again, he flys on the power cleans but I was able to catch him on the squats. Good stuff. We both finished with 34 RD’s. I’ll admit the last 3 PC’s were ugly, but I got them up. I forgot how much I liked this WOD, in that twisted Crossfit kind of way.

  • Jeremy Jones

    I rest my case.