Test Week Overview


Contrary to last week our goal for the coming test week is to focus on performing. Testing requires a “whatever it takes” attitude, and a focused effort that should only be replicable on the big stage or in the right environment.  Now don’t get me wrong, I’m not giving you carte blanche to move like shit if you want the best score possible you have to be efficient. Case in point is Mr. Froning  very few CrossFit athletes move as efficiently as he does and the results are apparent.  By simply being super efficient therefore eliminating “leaks” in energy, effort, or power on Rich can outlast his opponents on most occasions.  So when we look at our tests this week balance efficiency with a very high effort.  Below you’ll find the full week of tests and a synopsis of our first test tomorrow.  We will have a daily synopsis on both the tests and the aerobic recovery work throughout the week.  

Monday: “Fran” 21-15-9 of Thrusters @ 95/65 & Pull-ups

Wednesday: 1RM Front Squat, 1 RM Power Snatch

Thursday: 2K Row

Row 20 calories
30 Burpees
40 ground-to-overhead @ 75 lbs, 45 lbs
50 Wall Balls @ 20 lb, 14 lbs
400 M Run

Test 1:

“Fran” 21-15-9 Thrusters @ 95/65 & Pull-ups

When: Monday

What kind of test: Mix Modal Anaerobic Threshold Test

What to expect:

Pain. Seriously though when we look at an all out effort that falls between :90 – 3:00 minutes the experience will be painful. First off by mix model we simply mean multiple movements and implements will be utilized and a simple way to define Anaerobic is that the effort will be fueled by something other than oxygen.  In this case if done correctly the predominant fuel source will be lactate which gives your lungs, and muscles that nice burning sensation.

What’s the Goal:

Our goal is to see how well you can move and perform in the presence of lactate. Lactate either  crushes an athlete  or the athlete is efficient at using that lactate as fuel.  So while the natural urge will to to see what your “Rx” Fran time is, I’d encourage athletes to think in terms of what time frames the weight and pull-up option put you in.  If the weight is to heavy and/or  your pull-ups are to slow the test becomes totally different from our perspective. So shoot for something that falls in the 2:30-5:00 time frame.

Make-up Day:
Preferably Tuesday, Friday if necessary