REST DAY

HOW FIT ARE YOU?

Dave Werner of Level 4:CrossFit Seattle answers this question very well. Click here for his interpretation here.

As many of you know, we have begun implementation of the many changes to our box in order to better your experience and more importantly, turn your weaknesses into strengths and build upon your strengths in order to improve your performance across 'broad time and modal domains'.

I recently sent out a 'Skills Level Sheet' to every active member. It covers the basic minimum requirements for both men & women and it was adopted from Level 4:CrossFit Seattle and we modified it to fit our capabilities.

If you took the time to read the attached link above, Dave Werner clearly breaks down each level's description. Making slight modifications and wording, I have used the same descriptions for our skill levels. They are as follows:

• Beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Beginner should be attainable within three to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved.
• Level I. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level I may take from six months to several years to reach after achieving requirements for Beginner level. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Beginner foundation already attained.
• Level II. Few people posses this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement and firefighters. Engaging in combat or highly competitive sports without possessing the abilities of Level II is inviting injury or failure. Any additional requirements of your sport need to be added to this list.
• Level III. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level III are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete.

Of significant importance is the time and duration of each particular level. It takes months and long, hard years in order to achieve elite fitness. Think of this as achieving a black belt in martial arts. In addition to this, CrossFit is about PERFORMANCE. Make no mistake about it. Just because you show up and sweat, does not always equate to intensity. The fastest way to elite fitness is through elite performance which can be traced back to intensity.

We've had tremendous amounts of feedback regarding our Skill Levels and their minimum requirements. Thank you for providing them to us. The fact that we did not implement them two years ago, made us fail you - the athlete - in achieving your goals in a more efficient and effective manner. For that, we apologize. Understand, however, that this system is now in place for you to address your weak points in order to be a more complete CrossFitter.

If you assess your capabilities and find that the majority of your skills fall into a Level II but have one or two skills that are Beginner or Level I, you are a Level II athlete. In order to progress to Level III, however, you must attain all minimum requirements for Level II. To progress, or graduate, to the next rank and level, one must be able to perform ALL minimum requirements for their current level WITHIN A 30-DAY PERIOD. For example, if I am currently a Level I and I believe that I can perform as a Level II, then within 30 days, I must successfully perform every Level I requirement in order to claim Level II status.

The Skill Levels are intended to be a guide; a way of ranking yourself in order to set goals to better your performance. Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness here at CFJAX.