CrossFit Level 3 Study Guide

CrossFit Level 3 Study Guide "Isabel" - >>>>Snatch 135 pounds, 30 reps for time "Jackie" - >>>>For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups Not everyone has a rower, but "Jackie" is reason en ...

CrossFit Level 3 Study Guide "Isabel" - >>>>Snatch 135 pounds, 30 reps for time "Jackie" - >>>>For time: Row 1,000 meters Thruster 45 pounds, 50 reps 30 Pull-ups Not everyone has a rower, but "Jackie" is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout "Karen" - >>>>Wall-ball 150 shots Simple and elegant, "Karen", has the effect of three girls. Mike Weaver's 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat. "Linda" - >>>>10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of: Clean ¾ bodyweight Bench bodyweight Deadlift 1 ½ bodyweight This workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to date. Mr. Kustes referred to this workout as "Three Bars of Death" "Mary" - >>>>Complete as many rounds in 20 minutes as you can of: 5 Handstand push-ups 10 1-legged squats, alternating legs 15 Pull-ups "Chelsea" (Pull-up, push-up, squat 5/10/15) proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts. "Mary", shows how tough calisthenic workouts can be. First seen October 30th, 2004, the time to beat is Dr. Todd Hockenbury's blistering 12 and 2/3 rounds. (This West Point gymnast and Orthopedic Surgeon can be counted on to keep the bar high.) "Nancy" - >>>>Five rounds for time of: Run 400 meters Overhead squat 95 pounds, 15 reps Finesse and control at high heart rate is critical. "Nancy" demands it. "Angie" - >>>>100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats "Barbara" - >>>>5 rounds for time 3 min rest between rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats "Chelsea" - >>>>Every minute on the minute for 30 minutes 5 Pull-ups 10 Push-ups 15 Squats "Diane" - >>>>21-15-9 reps Deadlift 225 lbs Handstand push-ups "Elizabeth" - >>>>21-15-9 reps Clean 135 lbs Ring Dips "Fran" - >>>>21-15-9 Thruster 95 lbs Pull-ups "Helen" - >>>>3 rounds fortime: 400 meter run 1.5 pood Kettlebell swing (21 times) Pull-ups (12 reps) "Annie" - >>>>50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups 1 block of protein - >>>>7 g of protein 1 block of carbohydrate - >>>>9 g of carbohydrate 1 block of fat - >>>>1.5 g of fat (This assumes that there is about 1.5 g of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 g.) Small female block prescription - >>>>2/2/2/2/2=10 Medium female block prescription - >>>>3/3/1/3/1=11 Large female block prescription - >>>>3/3/2/3/2=13 Athlete, well muscled female block prescription - >>>>4/4/1/4/1=14 Small male block prescription - >>>>4/4/2/4/2=16 Medium male block prescription - >>>>5/5/1/5/1=17 Large male block prescription - >>>>5/5/2/5/2=19 Extra large male block prescription - >>>>4/4/4/4/4=20 Hard gainer male - >>>>5/5/3/5/3=21 Large hard gainer male - >>>>5/5/4/5/4=23 Athletic well muscled male - >>>>5/5/5/5/5=25 What if a protein source is labeled non-fat? How does this affect your blocks? - >>>>If the protein source is specifically labeled "non-fat," then double the usual fat blocks for that meal. Combo items that contain equal parts protein and carbs (1 block of P = 1 block of C) - >>>>Milk, soy milk, yogurt, soy beans, tempeh Phosphagen Pathway - >>>>Anaerobic Energy System AKA Phosphocreatine 6,000 watts metabolic power 1,380 watts mechanical power (23% of metabolic) Time Domain: Short, 1-10 seconds Relative Power Output: Maximum-intensity efforts (~100 percent) Muscle Fiber Type: Type IIb Location: Cytosol of muscle cells (i.e., sarcoplasm) Substrate: Phosphocreatine molecules in muscles ATP Mechanism: Phosphate molecule from phosphocreatine joins ADP to form ATP Example of activity: Olympic Lifts, 100m dash Glycolytic Pathway - >>>>Anaerobic Energy System AKA Lactate 4,000 watts metabolic power 920 watts mechanical power (23% of metabolic) Time Domain: Medium, 14-120 seconds Relative Power Output: Medium-high-intensity efforts (70 percent) Location: Cytosol of cells Muscle Fiber Type: IIa Substrate: Glucose from bloodstream, muscle (glycogen, or glycerol (derived from fat) ATP Mechanism: Glucose oxidized to pyruvate produces 2 ATP Example of activity: 400m sprint, Elite Level Fran Oxidative Pathway - >>>>Aerobic Energy System 1,000- 2,000 watts metabolic power 230 - 460 watts mechanical power (23% of metabolic) Time Domain: Over 2mins Location: Mitochondria of cells Muscle fiber type: Type 1 Substrate: Pyruvate (from gycolysis), or acetate (derived from fat or protein) ATP Mechanism: Pruvate oxidized to produce 34 ATP (fat, protein yeild less) Example of activity: 2km row, 40-mile bike ride, anything over 2min Three Categories of Muscle Fibers - >>>>- Type IIb fast-twitch fibers (also know as Type IIx): recruited for very short-duration high-intensity bursts of power such as maximal and near maximal lifts and short sprints. These fibers produce high force levels quickly but they fatigue quickly as well. - Type IIa fast-twitch fibers are more fatigue-resistant than Type IIb fibers, but they cannot produce force as rapidly. They are used more during sustained power activities such as sprinting 400 meters or doing repeated lifts with a weight below your maximum (but not with very light weights). - Type I slow-twitch fibers are used in lower intensity exercises such as very light resistance work aimed at muscular endurance and long-duration aerobic activities such as 5K and 10K runs. Relationship between CNS Stimulation and Muscle Fibers - >>>>Once the demand for power reaches approximately 20 percent of maximal, the CNS stimulation is strong enough to recruit some Type IIa fibers. Evidence of Type II fiber activity is provided by the presence of lactate in the muscle and blood. As the demand for force increases, larger waves of excitation from the CNS eventually result in the recruitment of Type IIb fibers (these have the highest threshold of excitation). To produce maximal force, the CNS produces the largest possible stimulation and all available motor units serving the muscle are recruited (all three types). Note that only trained athletes are actually able to recruit all of the available motor units. This is one of the reasons we see very fast gains in strength with novices to strength training, as they "learn" to recruit more existing fibers. Frontal Plane - >>>>Vertical plane that divides the body into a front half and a back half. Abduction and adduction of the limbs are examples of movements within the frontal plane. Anatomical Position - >>>> Sagittal Plane - >>>>Vertical plane that divides the body into a right and left half. Sagittal plane movements occur within or parallel to the verticle plane dividing the body into right and left halves. Flexion and extension of the hips and trunk are good exmaples of movements in the Sagittal Plane. (e.g., Air Squats, KB Swings) Transverse Plane - >>>>Horizontal plane that divides the body into a top and bottom half. Rotation of the head and trunk are examples of movements in the transverse plane. Abduction - >>>>Movement observed when a limb moves away from the midline. Adduction - >>>>When a limb mo