Friday’s QOD

28
Feb

Friday’s QOD

Group 3 Testing

Weightlifting testing points:
-Kettlebell Test: 70# x10; 45# x15
-Hang Power Clean: 135/90# x3
-Power Clean: 200/140# x1
*if test was previously completed, work on one of the following (as dictated by your level)
-3×15 KBS
-3×8 Hang Power Cleans (70%)
-3×3 Power Cleans (80%)
-Build to a heavy C&J

Rings
-Follow the MAP
*if test is completed early, perform a 5 minute EMOM with last successful test for 5 reps
*if test was previously completed, work on one of the following (as dictated by your level)
-3x max box hold
-3x max ring hold
-3×5 negative ring dips
-3×5 weighted ring dips

Squat Endurance testing points:
-White/Yellow tests
-Tabata squats – 14 reps
-Split Squats x8 (30/20% BW)
-20RM Back Squat
**if test was previously completed or there’s time left, complete the following work:
AMRAP in 3 min
Air Squats
Rest 3 min
AMRAP in 2 min
Goblet Squats
Rest 2 min
AMRAP in 1 min
Jumping Lunges/Lunges

21 Responses

  1. Cheryl

    Weightlifting:
    -Hang Power Clean: 70# x5 – Blue II
    (70# was my 1RM until today. Would have tried 75# x5 if more time).

    Rings:
    – 1 set of 3 Ring Dip 5 sec negatives – Orange I

    Squat Endurance:
    -Split Squats x8 @.05 BW – Blue I
    (Would have gone higher on %BW if more time).

    Thank you coaches Roxanne and Shane (for keeping me honest with good form)!

    I appreciate the info these tests provide so I know what to work with & work on… and especially the effort & enthusiasm that has gone into implementing the Level Method at CFM. Kudos to Kevin and coaching team!!

  2. Gabriel

    Weightlifting:
    Cleans
    wu 95×5 , 135×3, 155×2
    160×1, 175×1, 190×1= BROWN

    Rings:
    (already have BLUE II previously)
    2 Set slow negatives x5
    1×20#, 1×30#, 1×45# (0.3 BW)= BROWN I

    Squat Endurance:
    -Split Squats x8.
    0.15 BW, 0..2 BW, 0.3 BW = BROWN

    Thanks Roxanne and Shane!

  3. Mark

    Weightlifting testing points:
    -Power Clean: 200# x 1
    BROWN I

    Rings
    -3×5 negative ring dips
    ORANGE II

    Squat Endurance testing points:
    -Tabata squats – 14 reps
    BLUE

  4. Remi F

    Weightlifting
    Hang Power Clean: 135# x3
    Purple I
    Ran out of time to continue here.

    Rings
    6 strict ring dips
    Blue I

    Squat Endurance
    Tabata squats – 14 reps
    Blue

  5. Ryanne

    Weightlifting testing points:
    -Power Clean: 110*1
    Purple II

    Rings
    -2 sets of 5 – 5 second negatives
    Orange II

    Squat Endurance testing points:
    -Tabata 14 reps
    Split squats at .12 %bw.
    Could go higher but ran out of time. Next time 🙂
    Purple

  6. Laura

    Weightlifting testing points:
    -Power Clean: 120*1
    Purple III

    Rings
    -2 sets of 5 – 5 second negatives
    Orange II

    Squat Endurance testing points:
    -Tabata 14 reps
    Blue

  7. Aubrey

    Weightlifting
    Hang Power Clean: 160# x1
    Purple 2

    Rings
    15 sec hold on rings
    Yellow 3

    Squat Endurance
    Tabata squats – 14 reps
    Blue
    Thanks Coaches!

  8. Jeff Leger

    Weightlifting
    Power Clean: 215 lbs (thought I had 205 on🤔)
    Brown 1

    Rings
    5 strict rig dips
    Blue

    Squat Endurance
    Tabata squats – 14 reps
    Blue
    Thanks Coaches!

  9. Stephdh120

    Weightlifting
    Russian kbs (45#)
    Hang power clean 60#x5/75#x5/90#x3
    Purple 1

    Rings
    15sec box hold
    Yellow 2
    (Practiced the ring holds after)

    Squat endurance
    Tabata squats
    (12)
    Orange 2

  10. John Hunt

    Weightlifting
    Hang Power Clean: 110×5, 125×3, 135×3
    Purple 1

    Rings
    6 Strict ring dips (tried to do 8, didn’t lockout on the last two)
    Blue 1

    Squat Endurance
    Tabata squats – 14 reps
    Blue

    Loving this level method testing

    Thanks Kevin and Shane!!

  11. Heather Skeard

    Weightlifting:
    Worked up to brown-1 (140lb power clean)
    Then did 140lb clean and jerk and 145 lb clean and Jerk – will count for when I do my snatch + clean and jerk total

    Ring dips:
    Did up to 3 strict – blue 2
    I like to consider these are weighted because I’m carrying a baby… but oh well.
    Tried with 20lb kettle bell.. probAbly could of done it for future reference if I didn’t do a bunch of strict before

    Did tabata squats x 14

    Then went right into weighted split squats
    Did them with 20% so 30lb in each hand….
    Finished them, wobbled on my right leg.

    Kevin said it didn’t count.
    Redid it and still did it.
    Called the pregnant lady out for having poor balance… oh well I still did it.
    So I get level brown –

  12. Andre Landry

    Weightlifting: worked on power cleans as I previously tested.

    Rings: 53# weighted ring dips, then got a strict ring muscle up

    Squat endurance: weighted split squats at 45# in each hand.

  13. Jeff Leech

    Clean and jerk
    135-185-205-225-245.
    I need more warm up next time. Mobility held me back on this today

    Got a strict mu today. I’m very happy with that
    Brown 2

    50# db bulgarian split squats x 8 each leg
    Brown

  14. Christie Neate

    Weightlifting Test:
    130×1 = Brown
    So very close to 140#
    **Thanks for sharing the bar Crystal and motivation Shane!**

    Ring Test
    15sec box hold = Yellow 2
    (Practiced the ring holds after)

    Squat Endurance Test
    Tabata squats (14) = Blue

    Legs…

  15. Samantha Both

    Weightlifting

    Power clean & Jerk – Built up to 115.

    Also tried the 140# power clean and JUST ABOUT had it but scared myself and dumped it. Getting that soon!

    Rings

    Built up to 27# weighted dip. I did the 31# weighted dip in open gym, but didn’t get to count the level this time around because time ran out in class. BUT at least I know I can do it!

    Squat endurance – Split squat x 8 @ 25#

    Open gym

    4 rounds:
    Front squat (2 second tempo) x 6 (120#)
    Lunges x 12 (40# SB)
    Banded leg extension x 25 (red band)
    Rest 2:00 between rounds

    4 rounds:
    Banded good morning x 10 (Green/Black x 3)
    Romanian DL (2 second tempo) x 12 (120#)
    Back extension x 25
    Rest 2:00 between rounds

    Didn’t do the DL on the last round and swapped th back extension for reverse hypers … my back was blowing up.

  16. Weightlifting
    Russian kbs (45# x 15)
    Hang power clean 75#x5/90#x3/ 110#×1/ 120#×1 (fail)
    Purple 2

    Rings
    15sec box hold
    Yellow 2
    (Practiced the ring holds after)

    Squat endurance
    Tabata squats
    (14)
    Blue

Leave a Reply