Don't set the bar down, minimize rest, focus past the pain.
and then... Resume the Fight!
In an effort to set forth a tool for measuring an individuals overall general fitness in a wide range of areas, we've come up with The Shop 10. The contents and tests within the list were inspired by not only what we do here at The Shop but even more so by outside influences that have guided our training.
Some of those sources are:
the article below, Dynamax's 10 General Physical Skills, Gym Jones, Mountain Athlete, Paper Street Gymnasium, various CrossFit Affiliates, and the CrossFit Games.
Every man should be able to save his life - 5 Fitness Benchmarks
The 10 General Physical Skills
The Shop 10 - (5, 4, 3, 2, and 1 points)
1. 5k run (sub 19, 21, 23, 25, 27)
2. 400m run (sub 0:55, 1:00, 1:05, 1:10, 1:20)
3. 500m row (sub 1:30, 1:34, 1:38, 1:42, 1:45)
4. Pullups (strict/kipping x 2 - 20, 18, 16, 14, 12)
5. Deadlift ( x bw - 2.0, 1.9, 1.8, 1.7, 1.6)
6. Front Squat ( x bw - 1.5, 1.4, 1.3, 1.2, 1.1)
7. Clean and Jerk ( x bw - 1.2, 1.1, 1.0, 0.9, 0.8)
8. Dips (ring/bar x 2 - 16, 14, 12, 10, 8)
9. Box Jump (48", 45", 42", 36", 30")
10. The Shop Chipper ( sub 8, 9, 10, 11, 12)
Rules and details:
- Highest score attainable would be 50
- All Tests must be done within a 7 day window
- Tests can be done in any order at any time within the 7 days
- Body weight used for relative tests is the previous weeks average
- 400m run must be tested on a track
- 500m row can be done on any damper setting
- All tests are considered legitimate only when full ROM is followed
- 5k run can be done anywhere as long as the course elevation gain and loss are relatively equal
There will be no posted workouts the week of Sunday October 25th - Saturday October 31st. This week will be left open for anyone who wants to see where they currently stand in "The Shop 10". The next time a week will be blocked off from normal programming for this test will be 6 months from now, the last week of April.
Post any thoughts on the list or rules to comments
Let's giver a go tonite. Haven't felt so good, yet so completely spent from a workout in a long time.
ReplyDeleteThanks to Nick and Jimi at Crossfit Laguna Beach for letting me workout with their group this evening. I rowed my first 5k tonight in 19:48. Would not have come close to breaking 20 minutes without Nicks coaching. Great experience working out with these guys!
ReplyDeleteJake, please share your wisdom with the rest of eager students when you get a chance.
ReplyDeleteDefinitely. I get back tomorrow night, so I will tell you all about it when I see you Friday.
ReplyDeleteNice work Jake! sorry I missed your call. Sub 20 min 5k on the C2 is no joke! Especially for your first attempt. I'm interested to hear more on Friday as well. Be prepared and rest tomorrow, you'll be walking back into The Shop just in time for Fran Friday!
ReplyDeleteI'll post one possible recommended order for The Shop 10 next week. I definitely think there's some strategy to the order in which a person does the tests and balances their recovery.
ReplyDelete