Crossfit North's Standards

Crossfit North recently published a list of standards to determine your overall athletism. Here is the link to the PDF file with the standards and here you'll find the discussion on the crossfit forum.

First things first. I intend to accomplish all of these goals at some point in training, but I'll be focusing my attention to the goals that suit me best. Right now that means focusing on max strength. Why ? Well I know from expirience that if my max strength is up and I take about 4-6 weeks to focus on GPP, my max strength will increase accordingly. (See July 15, 2005 in my log for more info on this)

So what am I aiming for ?

Primary goals:
Back squat: double bwt
bench press: 1.5 bwt
ohs: 15 at bwt, (but first 1 x bwt)
deadlift: 2.5 bwt
military press: 1 X bwt
clean: 1.5 bwt
vertical jump: 30 inches
snatch: 1.25 X bwt (but first 1 x bwt)

Secondary goals:

pistols: 25 each leg
pushups: 60 on the rings
l-sit: 1:30
Mary: 15 rounds in 20 mins of 5 hspu, 10 one leg squats, 15 pullups
hspu: 10 full range
pullups: 40 dead hang

All others goals can be achieved - excluding rowing times (don't have a rower), dips (I have bad history with those) and running the 5 minute mile (take a lot of running) - with the equipment and time I have on my hands.

Next up, HOW DO WE GET THERE ?

Pretty straighforward, really:

TRAINING ECONOMY

"When I talk about the training economy, I'm referring to choosing the exercises and training methods that give you the quickest results in the shortest possible time. It's important to know that ALL EXERCISES WERE NOT CREATED EQUAL! For example, the deadlift is an "economical" exercise because it works a TON of muscle mass at once. Deadlifting works the low back, glutes, hamstrings, quads, forearms, upper back, and traps. This one exercise can literally take the place of a dozen less productive exercises.

Hopefully this example helps you to realize that making the proper exercise selections can drastically cut down on the time you spend in the gym. Yet, time and time again, I see people wasting valuable time by doing concentration curls, leg extensions, triceps kickbacks, and a bunch of other exercises that make me want to puke. These are the same people who look exactly the same year in and year out even though they "work out everyday for 2 hours." They're also on a first-name basis with every single member of the gym. These people go to the gym to make friends, not progress."-- Joe DeFranco in Training Economy: How to Maximize Efficiency in the Gym'

So what exercises will I be using ?

-High Pull (for more info check out this article)
-Snatch Grip Deadlifts
-Heavy Partial Deadlifts from Blocks
-Kettlebell Military Press
-Wheel Rollouts & Holds

+ Flexibility Work.

As you may also have noticed, the primary goals will lead to a certain degree of proficiency in the secondary goals, making it relatively easy to brigde the gap between primary and secondary goals.

So there you have it, my plan of attack to complete these goals.