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
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.
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.
“. . .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.
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)
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.