All the tests are fun, but these ones are good!
Flexibility
-Hold a squat for up to 5 min
-Wall squats with increasing weight
-Black+ has 5 different flexibility tests
Coordination
-Up to 150 Single Unders
-Up to 40 Double Unders
Running
-200m
-400m
-1 mile
See you in class!
Test Day
Warmup & Mobility
Flexibility Test
4:30 in a squat hold (late to the party)
OHS 6” From Wall 5311 (not a test level but a good progression towards the next level)
Run 1 Mile
9:06 (some work to do over the summer)
Fun morning!!
Test Day
Warmup & Mobility
Flexibility Test
5:00 in a squat hold- should not have done this because…
OHS 6” From Wall 5311 w 45# Barbell. Attempted the 2in but squatting was not working right after the Squat hold. No level for the 45# @ 6in but good practice for next time.
Coordination
Reconfirmed the 40 DU’s (76 unbroken)
Many single triples and attempted reversed DU’s.
Run 1 Mile
6:40 – BLACK III to BLACK I
Still an awesome run for a chilly morning. Great push David!
Merci Ingrid
Test Day 1.
Warmup and Mobility
Flexibility
-Hold a squat for up to 5 min
4:01
Then did the wall squat 10″
Leveled to Blue
Coordination
-Up to 150 Single Unders
151
Always do just one more to be safe.
Running
-400m
Yeah, leveled to Orange.
Test Day
Warmup & Mobility
Flexibility Test
5:00 mins in a squat hold
OHS 2” From Wall 5311 w PVC Pipe
**Successful** Level up to Purple 1.
Thanks for counting Diane!!
Coordination
150 Single Under’s – Successful
Will complete AbMat Sit-up testing later in the week to confirm level.
On to the next goal: achieve a double under!!
Run 400m
2:03min – Remaining in level Blue
Will have to work on running.
Still Great to have a run first thing in the morning!!
Thanks Ingrid!!
Test Day
Warmup & Mobility
Flexibility Test – Improved to Blue III
5:00 in a squat hold
OHS 6” From Wall 5311 with PVC pipe
Coordination – Improved to Orange III
10 DU in a min
1 Strict Hanging Leg Raise – Ingrid wanted me to do 10, but stopped at 5 because I had to run
Run 1 Mile
6:40 – Brown I to Black I
Honestly wasn’t planning on pushing too hard since I had recently gotten Brown I. Gabe said he was going to “go slow”, so decided to see if I could keep up. Gabe decided to sprint the last 400m and I couldn’t will my legs to go faster. Thanks for the chase Gabe!
Thanks Ingrid!
Flexibility
WU – stick, 15# @ 2”
Repeated current level – 35# @ 2”
Practiced 45# @ 6” – think I’m ready to give it a go @ 2” next time. Surprised myself with steadily maintaining 45# OHS.
Coordination (neuro)
DUs practice – time for a new skipping rope!
Running
1 mile @ 9:27 – last week was over 10min, so was happy & surprised with today’s run. Went from purple 1 to purple, but no big deal.
Was dreading these tests today, but glad I did them.
Thanks Julia!
Flexibility
-Wall squats at 6′ with PVC
-Worked on this – – didn’t happen today.
Coordination
-10 Double Unders in 1 Minute (did this twice)
Running
-400m
2:15 and 2:13 – yikes.
Flexibility from Purple 3 to Brown 1
Skipping stayed the same
Running from Blue 3 to Purple 2 time 8:54
Thanks Kevin and Amanda
Was dreading test day but not too bad in the end!
Flexibility: worked toward .6BW OH Squat hold but didn’t get there in time to test (slowpoke 🙋)
Neuro: redid 40 dus
Running:matched last year’s level
Thanks Kevin!
Flexibility: Wall squats with increasing weight
Level drop from Purple III to Blue III… just couldn’t get down the wall without touching
Coordination: Up to 40 Double Unders
Reps: 59… new PR of 9 reps
Running: 1 mile
Time: 6:52… Level Black (no change)
Flexibility Test – Improved to Purple III
5:00 in a squat hold
OHS 2” From Wall 5311 with 15lbs bar
*Didn’t have time to try with 35lbs bar
Coordination
No change
Run 1 Mile
8:32 – Purple I to Brown I
Wasn’t expecting to level up anything today, I am very happy with that 🙂
Flexibility: Stayed at Brown III
Neuro: Blue I to Orange II
Running: 1 mile: Stayed at Brown III
Thanks Kevin and Amanda!!
Flexibility
– squat hold for 5 mins
– tried one pvc squat at 10″ but my feet were still weird from the squat hold lol
Coordination
– 10 du’s in 1min
I did a couple alternating su’s and du’s which I’m pretty pumped about! (Not 25 though lol)
Running
400m 2:00 – one second away from leveling up 🤣
I had so much fun!
Home WOD
1000m row rest 1 min
5 Rds.
19:00m
Flexibility from purple to brown
Skipping yellow to orange (yayyyy!!!)
Running from Brown to Black 2. Mile: 7:36 (still in shock)
It was a good day
Thanks Coach Ingrid! 🤗
Flexibility
-Held a squat for 5 min
Coordination
-75 Single Unders
Running
-200m: 0:41
-400m: 1: 38
Flexibility
– Squat hold – started 30 secs late
Helped David with his test
Time ran out
Coordination
– 40 unbroken DUs
DU practice
Running
– 1 mile: 8:58 (wasn’t pushing it, can match PR)
Flexibility to Purple III, not maxed out, ran out of time.
Skipping got 25 DU alternating with SU
No run test