Feb 27, 2013

Thursday 02.28.13

Press 3-3-3-3-3-3-3

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. 
Reminder to get yer makeup squats in. Admittedly, not the best warmup for the beep test. There is always lunchtime...use Gruber if it is easier.


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:

Jared said...

NO beep test. Nobody there at 0715. Press at 115x4 and 135x3, then squats 205x4 and 235x3

Matt B. said...

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!

monroe said...

Thanks for the feedback, Erin. I'm off to take some of my own medicine, Chelsea then presses.

rob said...
This comment has been removed by the author.
rob said...

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.

Jess said...

disappointing 4.2 on first ever beep test this morning but on the plus side I improved to 70# on press!