Check out crossfit's standards for fitnesss and see how you stack up. Crossfit is a training program used by Chuck Liddell, BJ Penn and many Spec Ops troops. I can't get this to auto-format..... so pardon the hand re-typage.


Level 1 Level 2 Level 3 Level 4

Hips 50 free squats 100 fs/1xbodyweight Sqt1.5xbodyweight 2xbw
Push 10 pushups 30 pushups 40 on rings 60 rings
Push(1a) 1bw 1.25bw 1.5bw
Pull static hang 30s rope climb 20ft ""Lv3 no feet "Lv3x2
Core situpsx30 v-upsx30 overhead squatxbw ""LV3x15
Work KTL Bl Swng 35lbsx30 KB Snatch 50xarm 200 reps 50xarm 100rp
50 lbs 10 min test 10 mntst
double arm

Speed 400 meter 2:04 400 meter 1:34 400 meter 1:19 400 meter 1:04
Hips 2 Deadlift .75 BW Deadlift 1.5 BW Deadlift 2 BW Deadlift 2.5 BW
Push 2 Mil Prs .25 BW .5 BW .75 BW 1 BW
Push 2(A) Handstand hold 1 min HS Pushupsx10 ""LV3 Ful Rng
Pull 2 High Pull .5 BW Power Clean .75 BW Clean BW Clean 1.5 BW
Core 2 Knees2Chst sitting Hnging Kness2Elbsx15 Hng StrtLgRsx20 Frnt Lvrx20 secs
Work 2 Wall Ball 25# Thrusters:45 repsx.5 BW Sndbg Cary .5 BW ""LV3 .7BW
1 Mile 1 Mile
Work(2a) 800 Mtr run 4:20 3:20 2:50 2:20
Speed 2 500 Mtr row 1:55 1:45 1:32 1:25
Spedd 2(Women) 2:20 2:00 1:50 1:40

After all that..... it re-edits when I hit post......... fuck it! If you feel like fixinig it or deleting it, go ahead

you are a walking crossfit ad....

I don't get it