then...
Head to the Harney basketball court for the "Beep Test"
Post loads and test score to comments.
Coach's Notes.
Beep Test. The beep test (aka multi-stage fitness test) is one of the most widely used endurance fitness tests in the world and can be used to estimate your VO2 max. The test involves a series of continuous 20 meter shuttle runs that get progressively more difficult to complete on time. Total work out time will be about 15 minutes.
- The test will be set up in the Harney West Gym from 0530-0730. Find Rich -- he will provide a intro to the test and how it is scored, work you through a short warm up, then administer the test. Pencils and score sheets will be provided.
- For more info, check out this site and the demo video below.
Training Videos.
- "Performing the Shoulder Press" - with Crossfit Eternal (2:00). Reviews execution and points of performance.
- "Beep Test Protocol" - explains the conduct of the test. Enjoy the accent...the test is particularly popular in European/Australian military/fire/police organizations, and many soccer and rugby teams use it as a basic conditioning test.
6 comments:
NO beep test. Nobody there at 0715. Press at 115x4 and 135x3, then squats 205x4 and 235x3
First "Like-hurt Scale" @ 9:28.
4 RFT
12 Air Squats
10 Box Jumps 24"
8 Dips
6 Thrusters (95/65)
4 Burpee Pullups
Followed by 7x3 Presses.
95-95-95-95-100-100-105* (Last rep was a jerk)
Hepp'n out some two-a-days!
Thanks for the feedback, Erin. I'm off to take some of my own medicine, Chelsea then presses.
Jacob H. and Rob I. developed a three week WOD challenge for those of us at TRAC. So today I did the 'Measurment Space' WOD.
Total 269
75 BJ @ 20" 125pts
50 WBS 50pts
20 flips 40pts
2 lengths 12pts
(burpee broad
jump)
row 42pts (calories)
Then went to the beep test and faded one shy of level 8 (I think it was a 7.9(?)). Thanks for setting this up Rich.
disappointing 4.2 on first ever beep test this morning but on the plus side I improved to 70# on press!
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