CrossFit Level 3 Study-358 QUESTIONS
WITH COMPLETE SOLUTIONS
"Karen" - ANSWER-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" - ANSWER-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"
"Isabel" - ANSWER-Snatch 135 pounds, 30 reps for time
"Jackie" - ANSWER-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
"Mary" - ANSWER-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" - ANSWER-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" - ANSWER-100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
"Barbara" - ANSWER-5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
"Chelsea" - ANSWER-Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
"Diane" - ANSWER-21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
"Elizabeth" - ANSWER-21-15-9 reps
Clean 135 lbs
Ring Dips
,"Fran" - ANSWER-21-15-9
Thruster 95 lbs
Pull-ups
"Helen" - ANSWER-3 rounds fortime:
400 meter run
1.5 pood Kettlebell swing (21 times)
Pull-ups (12 reps)
"Annie" - ANSWER-50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
1 block of protein - ANSWER-7 g of protein
1 block of carbohydrate - ANSWER-9 g of carbohydrate
1 block of fat - ANSWER-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 - ANSWER-2/2/2/2/2=10
Medium female block prescription - ANSWER-3/3/1/3/1=11
Large female block prescription - ANSWER-3/3/2/3/2=13
Athlete, well muscled female block prescription - ANSWER-4/4/1/4/1=14
Small male block prescription - ANSWER-4/4/2/4/2=16
Medium male block prescription - ANSWER-5/5/1/5/1=17
Large male block prescription - ANSWER-5/5/2/5/2=19
Extra large male block prescription - ANSWER-4/4/4/4/4=20
Hard gainer male - ANSWER-5/5/3/5/3=21
Large hard gainer male - ANSWER-5/5/4/5/4=23
, Athletic well muscled male - ANSWER-5/5/5/5/5=25
What if a protein source is labeled non-fat? How does this affect your blocks? -
ANSWER-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) -
ANSWER-Milk, soy milk, yogurt, soy beans, tempeh
Phosphagen Pathway - ANSWER-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 - ANSWER-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 - ANSWER-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
WITH COMPLETE SOLUTIONS
"Karen" - ANSWER-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" - ANSWER-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"
"Isabel" - ANSWER-Snatch 135 pounds, 30 reps for time
"Jackie" - ANSWER-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
"Mary" - ANSWER-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" - ANSWER-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" - ANSWER-100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
"Barbara" - ANSWER-5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
"Chelsea" - ANSWER-Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
"Diane" - ANSWER-21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
"Elizabeth" - ANSWER-21-15-9 reps
Clean 135 lbs
Ring Dips
,"Fran" - ANSWER-21-15-9
Thruster 95 lbs
Pull-ups
"Helen" - ANSWER-3 rounds fortime:
400 meter run
1.5 pood Kettlebell swing (21 times)
Pull-ups (12 reps)
"Annie" - ANSWER-50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
1 block of protein - ANSWER-7 g of protein
1 block of carbohydrate - ANSWER-9 g of carbohydrate
1 block of fat - ANSWER-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 - ANSWER-2/2/2/2/2=10
Medium female block prescription - ANSWER-3/3/1/3/1=11
Large female block prescription - ANSWER-3/3/2/3/2=13
Athlete, well muscled female block prescription - ANSWER-4/4/1/4/1=14
Small male block prescription - ANSWER-4/4/2/4/2=16
Medium male block prescription - ANSWER-5/5/1/5/1=17
Large male block prescription - ANSWER-5/5/2/5/2=19
Extra large male block prescription - ANSWER-4/4/4/4/4=20
Hard gainer male - ANSWER-5/5/3/5/3=21
Large hard gainer male - ANSWER-5/5/4/5/4=23
, Athletic well muscled male - ANSWER-5/5/5/5/5=25
What if a protein source is labeled non-fat? How does this affect your blocks? -
ANSWER-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) -
ANSWER-Milk, soy milk, yogurt, soy beans, tempeh
Phosphagen Pathway - ANSWER-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 - ANSWER-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 - ANSWER-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
