CFC Skills Testing

Starting the week of December 5th, we will be conducting skills testing! This new format will give athletes a chance to see what their current athletic capabilities are, learn which can be improved upon, and then test them again in 6 months to measure improvement and increased ability! The tests will be run bi-annaully and will be recorded for future reference. The same tests will be administered in the same way each time to ensure consistency.The program will be broken up into 2 days each with make up days at the end of the week.

** Each test will be administered in a strict time format. You will have ONLY 1 hour to complete the entire assessment. You will ONLY be allowed the alloted time constraints for each movement and rest periods as listed below. If you cannot complete the entire test in one hour, you are done. If you cannot complete the particular portion of testing in the alloted time, you are done. The group will move as one from station to station, unless the group is very large in which case it will be broken in half and handled by a second trainer. The time requirements are very important in that they don't allow people to get lazy and go at their own pace, slowing the entire process, and they add some pressure. As in real life, rest will come in various small chunks and the work efforts can be of a variety of time and modal domains.

It is imperative that you arrive to class early or on time, warm up on your own, and be ready to roll at 5 after the hour. You should know all of the movements ahead of time and have a plan in mind to warm up on the Max Effort lifts. There will be no substitutes - if you can't do a movement, try it or call it a wash and work on it over the next 6 months. If you have any questions about the process or movements, ask them prior to the testing via email or phone.

The first test will consist of:

1. 800m Run  [5 min cap]
   - 3 min rest -
2. Deadlift 1RM (3 attempt only)  [10 min cap]
   -3 min rest -
3. Max Consecutive Ring Dips (Band color if used) [2 min cap]
   - 2 min rest - 
4. Max Double Unders in 2 Minutes (can be broken up) [2 min cap]
   - 2 min rest - 
5. Max Consecutive Pull Ups (Band color if used) [2 min cap]
   - 5 min rest -
6. Benchmark WOD- "Christine" (3 rounds - 500m Row / 12 Deadlifts (BW) / 21 Box Jumps )

MOVEMENT STANDARDS:

1. 800m Run - One foot in front of the other. One lap around the entire complex. Don't fall down. Go fast.
2. Deadlift - Warm up. Three 1RM attempts only. Letting go of the bar from the top will  be DQ for that lift. Any grip / belt is okay. No straps.
3. Ring Dips - Bands can be used. Elbow must be same level as shoulder at bottom. Full extension at top. 1 attempt at max reps.
4. Double Unders - 2 min to get max number. You can break them up. Singles don't count.
5. Pull Ups - One attempt only at max reps. Full extension at the bottom. Chin over at the top. Band accordingly if needed.
6. "Christine" - D/L and jumps can be scaled and will be noted. Full ROM. Open hips on top of box.

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The second test will consist of:

1. 500m Row [3 min cap]
   - 3 min rest -
2. Back Squat 1RM (3 attempt only) [10 min cap]
   -3 min rest -
3. Max. Consecutive HSPU or Max. Handstand Hold [2 min cap]
   -2 min rest -
4. Max. Toes to Bar or Knees to Elbows (2 Minutes) [2 min cap]
   - 2 min rest -
5. Max Push Ups (1 minute - Chest to ground with hand release at bottom) [1 min cap]
   - 5 min rest -
6. Benchmark WOD - "Helen" (3 Rounds - 400m Run / 21 Swings (55/35) / 12 Pull Ups)

MOVEMENT STANDARDS:

1. 500m Row - Strap in and go hard. Legs/arms - arms/ legs. Keep your ass on the seat.
2. Back Squat -  Warm up. 3 1RM attempts only. Belt is okay. Top of knee must be higher than hip crease at bottom. Use a spotter.
3. HSPU - One attempt only at Max Reps. No scaled version. Holds must be against wall in full handstand for as long as possible.
4. KTE - 2m to do as many as possible. Full hip open at the bottom. Knees must touch elbows or toes must touch bar at top. Knees Ups will be evaluated on a case by case basis.
5. Push Ups - Chest to deck. Hands come off ground at bottom, then push up. Full scapular extension at the top.
6. "Helen" - KB Swings and Pull Ups can be scaled and noted. Full ROM on Pull Ups. KB Swings must be at least 45 degrees off forehead. No Russian style swings.

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ME WARM UPS:

1. Light bar  - 10 reps (40% 1RM)
2. Increase - 5 Reps (50% 1RM)
3. Increase - 3 Reps (65% 1RM)
4. Increase - 1 Rep (75% 1RM)
5. Working Sets - three 1RM attempts only

Keep in mind you may be partnered up, so it would be best to have a partner that is close to your working weight efforts. You will  be required to load and unload your own plates in between sets, so be quick about it. This is part of the work effort, so don't wast time. Get things ready and go!

The first test will be administered on Monday and Tuesday ONLY. The second test will be administered on Wednesday and Thursday ONLY. Make up days will be Friday and Saturday ONLY OF THAT WEEK. If you miss out, you miss out. You cannot go back and re- attempt a tested movement on another day once it has been recorded. The test will be strictly proctored to ensure quality movements and consistency. If you cannot do a movement at all, then it is what it is, and we know what needs to be worked on.

This testing process is designed to give athletes a measuring stick to which they can compare their general starting fitness levels and subsequent improvement as time progresses. This will be a lot of fun and a motivator for individuals. It will also give the CFC training staff the ability to focus on weak areas so that they can be improved upon and implemented in WOD's. We strongly encourage everyone to take part in this challenge and work to improve your skills and abilities.

Are you ready?

"We fail at the margins of our experience"