Call Us: 604.526.5196

Friday September 23, 2011

Leonard impressing the others with a weighted pullup. Why’s Burgendy grinning?

Don’t forget Saturday’s Noon WOD and Sunday’s 11AM WOD!

I came a cross an interesting article that asks “Are you as fit as a WW2 GI?”  GI Fitness tests that were introduced during WW2 to prepare GIs for the functional fitness demands they’d face on the battlefield. I thought we’d have some fun during warmup today to tackle five of the fitness tests. Read the rules below. The pull-ups, sit-ups and squats are a bit different from what were used to. Grab a partner to be your judge (then you judge them). Keep track of your scores, then see how you stack up. GI Fitness Scoresheet This should take no more than 30 minutes. Then:

Tag Team Cindy

AMRAP 20 Minutes:

5 Pull-ups

10 Push-ups

15 Air Squats

Only one team member may be working at any given time.  The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Carry the biggest Kettlebell baby you can handle.

GI Fitness Test Rules

TEST 1: PULLUPS

This event requires a horizontal bar.  This may be made of a pipe or gymnasium horizontal bar, or other rigid horizontal support which is not over 1½ inches in diameter. The bar should be high enough to permit the performer to hang at full length without touching the ground.  A height of 7 feet, 9 inches to 8 feet is recommended.

Starting Position.  Hanging at full length from the bar with arms straight. The forward grasp is used with the palms turned away from the face.

 TEST 2: SQUAT JUMPS

Starting Position.  Squatting on right heel with fingers laced on top of head, palms down.  The feet are 4 to 6 inches apart with the heel of the left foot on a line with the toes of the right foot.

Movement.  Spring upward until both knees are straight and both feet clear the ground.  Jump just enough to permit straightening the knees without touching the ground.  Do not jump any higher than necessary to accomplish this purpose.  Keep the upper body erect.  While off the ground, reverse the position of the feet bringing the right foot in front.  Then drop to a squat on the left heel.   Keep the knees pointing forward.  Spring up again and continue for as many repetitions as possible.

 TEST 3: PUSHUPS

Starting Position.  The performer assumes the front leaning rest position with the body straight from head to heels.  His palms are directly underneath the shoulders and elbows are straight.  Fingers pointed forward.  The judge sits on the ground beside the performer, with one palm down on the ground underneath the lowest part of the performer’s chest.

Movement.  Lower body until chest touches the ground (in informal practice), or touches the hand of the judge (in formal testing).  Elbows must point directly to the rear.  Return to the original position by straightening elbows.  Keep the entire body in a straight line throughout.   Repeat as many times as possible.

TEST 4: SITUPS

Starting Position.  Performer lies on his back with knees straight, feet approximately 18 inches apart and fingers laced behind head and elbows on the ground. The scorer kneels on the ground at the performer’s feet and presses the performer’s ankles firmly down against the ground.

Movement. Raise upper body rotating it somewhat to the left, and then forward far enough to touch the right elbow to the left knee.  The knees may bend slightly when sitting up.  Lower the body until the back and elbows again touches the ground.  Again sit up, but this time rotate the trunk to the right and touch left elbow to the right knee.  Again lower the body until the back touches the ground.  Perform as many situps as possible in two minutes.  Rest pauses are permitted during the test but count toward the 2-minute period.

 TEST 5: 60 SECOND SQUAT THRUST

Starting Position.  Attention.

Movement.  Bend at knees and hips and, squatting down, place hands on ground shoulder width apart.  Keep the elbows inside the knees.  Thrust feet and legs backward to a front leaning rest position.  Keep body straight from head to heels.   Support weight on hands and toes.  Recover to the squatting position.   Then recover to starting position.

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*



*