Introducing Athletic Skill Levels and new Scaling system.
CrossFit can be scaled to everyone, made easier for those with less experience or ability, or made more difficult for those athletes who crave more. But CrossFit athletes don’t always have a clear, manageable progression towards better health and performance, they often don’t know how to scale properly, and they don’t always understand their weaknesses well. If athletes scale incorrectly and/or don’t understand their weaknesses well, they can waste time and effort, or even worse, can promote or cause injury. So, to help you achieve better health and higher levels of performance more safely, CrossFit LIC presents to you Athletic Skill Levels and our new four-point scaling system, so athletes can prescribe themselves proper workloads and make smart choices about their training.
Our Athletic Skill Levels are based on the original system created by Dave Warner of CrossFit North (now Level 4 CrossFit Seattle). We have also borrowed from a number of other Affiliates who have refined the Levels based on their experiences. We have made some modification as well, and will continue to fine tune the Levels as we go.
The Athletic Skill Levels is not a test you have to pass, but rather a guide to go by. It is a self-assessment tool that will provide you with a better framework to determine your strengths and weaknesses, set goals and measure progress. The Levels are:
Level I – Healthy beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level I should be attainable within three to 12 months for those with no significant limitations.
Level II – Intermediate athlete. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. Some workouts are done as Rx. The complete Level II may take from six months to several years to reach after achieving Level I.
Level III – Advanced athlete. Few people possess this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Most workouts are done as Rx. Expect to invest another three to five years of consistent effort.
Level IV – Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level IV are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete.
The Levels document is here.
The scaling for the levels will be posted each day with the WOD where needed, so you will have an opportunity to pick which level you would like to attack when you come to the box. The coaches in classes will assist you in your choice as well as always help you, if further scaling is required. Again, this is just to give you some framework on where to start! If you have any questions please ask any one of the coaches and we will take care of you!
Check your ego at the door and bring your best attitude to classes! Let’s continue getting fitter and building together our amazing community!
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Note: We are starting the new Advanced Level class on Sundays at 10am. As a general guideline, you have to have at least 80% of Level 2 Skills and some Level 3 Skills to participate in this class.
WOD
Eva
5 rounds for time:
800m Run
30 Kettlebell Swings, 32/24kg
30 Pull-ups
L1: Half-Eva
5 rounds for time:
400m Run
15 Kettlebell Swings, 24/16kg
15 Pull-ups
"When you think you're done you're only 40% into what your body is capable of doing and that's just a limit that we put on ourselves" -David Goggins (thanks Ben Bergeron and CompetitorsWOD for the link to the video)
