CROSSFIT LEVEL 3 STUDY
QUESTIONS AND ANSWERS
"Isabel" - ans-Snatch 135 pounds, 30 reps for time 30 30 30 30 30 30 30 30
"Jackie" - ans-For time: 30 30 30
Row 1,000 meters 30 30
Thruster 45 pounds, 50 reps 30 30 30 30
30 Pull-ups30
Not everyone has a rower, but "Jackie" is reason
30 30 30 30 30 30 30 30
enough to buy one. A second round at 500/25/15 30 30 30 30 30 30 30 30
and a third at 250/15/10 make for a perfect
30 30 30 30 30 30 30 30
workout
"Karen" - ans-Wall-ball 150 shots 30 30 30 30
Simple and elegant, "Karen", has the effect of 30 30 30 30 30 30 30
three girls. Mike Weaver's 4:52 is the mark to
30 30 30 30 30 30 30 30
beat. The target is at ten feet, the ball is 20
30 30 30 30 30 30 30 30 30 30
pounds, and each shot requires a full squat. 30 30 30 30 30 30 30
"Linda" - ans-10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
30 30 30 30 30 30 30 30
of:
Clean ¾ bodyweight 30 30
Bench bodyweight 30
Deadlift 1 ½ bodyweight 30 30 30
This workout first appeared July 5th, 2003. More
30 30 30 30 30 30 30
than a year later, September 23, 2004, Steve M.,
30 30 30 30 30 30 30 30
Rutman, Steve S., Ross Hunt, Barry Cooper, and 30 30 30 30 30 30 30
Scott Kustes offered it as the toughest WOD
30 30 30 30 30 30 30
to date. Mr. Kustes referred to this workout as
30 30 30 30 30 30 30 30
"Three Bars of Death" 30 30 30
"Mary" - ans-Complete as many rounds in 20 minutes as you
30 30 30 30 30 30 30 30 30 30
can of: 30
5 Handstand push-ups
30 30
10 1-legged squats, alternating legs
30 30 30 30
15 Pull-ups30
,"Chelsea" (Pull-up, push-up, squat 5/10/15) proved 30 30 30 30 30
that a powerful cardiorespiratory stimulus could
30 30 30 30 30
be generated through simple calisthenic workouts.
30 30 30 30 30
"Mary", shows how tough calisthenic workouts
30 30 30 30 30
can be. First seen October 30th, 2004, the
30 30 30 30 30 30 30
time to beat is Dr. Todd Hockenbury's blistering
30 30 30 30 30 30 30
12 and 2/3 rounds. (This West Point gymnast and
30 30 30 30 30 30 30 30
Orthopedic Surgeon can be counted on to keep 30 30 30 30 30 30 30
the bar high.)
30 30
"Nancy" - ans-Five rounds for time of: 30 30 30 30 30 30
Run 400 meters 30 30
Overhead squat 95 pounds, 15 reps 30 30 30 30 30
Finesse and control at high heart rate is critical.
30 30 30 30 30 30 30 30
"Nancy" demands it. 30 30
"Angie" - ans-100 Pull-ups 30 30 30
100 Push-ups 30
100 Sit-ups 30
100 Squats 30
"Barbara" - ans-5 rounds for time 30 30 30 30 30
3 min rest between rounds
30 30 30 30
20 Pull-ups
30
30 Push-ups
30
40 Sit-ups
30 30
50 Squats
30
"Chelsea" - ans-Every minute on the minute for 30 minutes 30 30 30 30 30 30 30 30 30 30
5 Pull-ups
30 30
10 Push-ups
30 30
15 Squats
30
"Diane" - ans-21-15-9 reps 30 30 30
Deadlift 225 lbs 30 30
Handstand push-ups 30
"Elizabeth" - ans-21-15-9 reps 30 30 30
Clean 135 lbs 30 30 30
,Ring Dips 30
"Fran" - ans-21-15-9 30 30
Thruster 95 lbs 30 30
Pull-ups
"Helen" - ans-3 rounds fortime: 30 30 30 30
400 meter run 30 30
1.5 pood Kettlebell swing (21 times)
30 30 30 30 30
Pull-ups (12 reps) 30 30
"Annie" - ans-50-40-30-20 and 10 rep rounds of:
30 30 30 30 30 30 30
Double-unders
Sit-ups
1 block of protein - ans-7 g of protein
30 30 30 30 30 30 30 30
1 block of carbohydrate - ans-9 g of carbohydrate
30 30 30 30 30 30 30 30
1 block of fat - ans-1.5 g of fat
30 30 30 30 30 30 30 30
(This assumes that there is about 1.5 g
30 30 30 30 30 30 30
of fat in each block of protein, so the total
30 30 30 30 30 30 30 30 30
amount of fat needed per 1 block meal is 30 30 30 30 30 30 30 30
3 g.)
30
Small female block prescription - ans-2/2/2/2/2=10
30 30 30 30 30
Medium female block prescription - ans-3/3/1/3/1=1130 30 30 30 30
Large female block prescription - ans-3/3/2/3/2=13
30 30 30 30 30
Athlete, well muscled female block prescription - ans-4/4/1/4/1=14
30 30 30 30 30 30 30
Small male block prescription - ans-4/4/2/4/2=16
30 30 30 30 30
Medium male block prescription - ans-5/5/1/5/1=17 30 30 30 30 30
Large male block prescription - ans-5/5/2/5/2=19
30 30 30 30 30
Extra large male block prescription - ans-4/4/4/4/4=20
30 30 30 30 30 30
Hard gainer male - ans-5/5/3/5/3=21
30 30 30 30
, Large hard gainer male - ans-5/5/4/5/4=23
30 30 30 30 30
Athletic well muscled male - ans-5/5/5/5/5=25
30 30 30 30 30
What if a protein source is labeled non-fat? How does this affect your blocks? - ans-
30 30 30 30 30 30 30 30 30 30 30 30 30 30 30
If the protein source is specifically labeled "non-
30 30 30 30 30 30 30
fat," then double the usual fat blocks for that meal.
30 30 30 30 30 30 30 30 30
Combo items that contain equal parts protein and carbs (1 block of P = 1 block of C) - ans-
30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30
Milk, soy milk, yogurt, soy beans, tempeh
30 30 30 30 30 30
Phosphagen Pathway - ans-Anaerobic Energy System 30 30 30 30 30
AKA Phosphocreatine
30
6,000 watts metabolic power
30 30 30
1,380 watts mechanical power (23% of metabolic)
30 30 30 30 30 30
Time Domain: Short, 1-10 seconds
30 30 30 30
Relative Power Output: Maximum-intensity efforts (~100 percent)
30 30 30 30 30 30
Muscle Fiber Type: Type IIb 30 30 30 30
Location: Cytosol of muscle cells (i.e., sarcoplasm)
30 30 30 30 30 30
Substrate: Phosphocreatine molecules in muscles 30 30 30 30
ATP Mechanism: Phosphate molecule from phosphocreatine joins ADP to form ATP
30 30 30 30 30 30 30 30 30 30
Example of activity: Olympic Lifts, 100m dash
30 30 30 30 30 30
Glycolytic Pathway - ans-Anaerobic Energy System 30 30 30 30 30
AKA Lactate30
4,000 watts metabolic power
30 30 30
920 watts mechanical power (23% of metabolic)
30 30 30 30 30 30
Time Domain: Medium, 14-120 seconds
30 30 30 30
Relative Power Output: Medium-high-intensity efforts (70 percent)
30 30 30 30 30 30
Location: Cytosol of cells 30 30 30
Muscle Fiber Type: IIa 30 30 30
Substrate: Glucose from bloodstream, muscle (glycogen, or glycerol (derived from fat)
30 30 30 30 30 30 30 30 30 30
ATP Mechanism: Glucose oxidized to pyruvate produces 2 ATP
30 30 30 30 30 30 30 30
Example of activity: 400m sprint, Elite Level Fran
30 30 30 30 30 30 30
Oxidative Pathway - ans-Aerobic Energy System 30 30 30 30 30
1,000- 2,000 watts metabolic power
30 30 30 30
230 - 460 watts mechanical power (23% of metabolic)
30 30 30 30 30 30 30 30
Time Domain: Over 2mins
30 30 30
Location: Mitochondria of cells 30 30 30
Muscle fiber type: Type 1 30 30 30 30
Substrate: Pyruvate (from gycolysis), or acetate (derived from fat or protein)
30 30 30 30 30 30 30 30 30 30
ATP Mechanism: Pruvate oxidized to produce 34 ATP (fat, protein yeild less)
30 30 30 30 30 30 30 30 30 30 30
QUESTIONS AND ANSWERS
"Isabel" - ans-Snatch 135 pounds, 30 reps for time 30 30 30 30 30 30 30 30
"Jackie" - ans-For time: 30 30 30
Row 1,000 meters 30 30
Thruster 45 pounds, 50 reps 30 30 30 30
30 Pull-ups30
Not everyone has a rower, but "Jackie" is reason
30 30 30 30 30 30 30 30
enough to buy one. A second round at 500/25/15 30 30 30 30 30 30 30 30
and a third at 250/15/10 make for a perfect
30 30 30 30 30 30 30 30
workout
"Karen" - ans-Wall-ball 150 shots 30 30 30 30
Simple and elegant, "Karen", has the effect of 30 30 30 30 30 30 30
three girls. Mike Weaver's 4:52 is the mark to
30 30 30 30 30 30 30 30
beat. The target is at ten feet, the ball is 20
30 30 30 30 30 30 30 30 30 30
pounds, and each shot requires a full squat. 30 30 30 30 30 30 30
"Linda" - ans-10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
30 30 30 30 30 30 30 30
of:
Clean ¾ bodyweight 30 30
Bench bodyweight 30
Deadlift 1 ½ bodyweight 30 30 30
This workout first appeared July 5th, 2003. More
30 30 30 30 30 30 30
than a year later, September 23, 2004, Steve M.,
30 30 30 30 30 30 30 30
Rutman, Steve S., Ross Hunt, Barry Cooper, and 30 30 30 30 30 30 30
Scott Kustes offered it as the toughest WOD
30 30 30 30 30 30 30
to date. Mr. Kustes referred to this workout as
30 30 30 30 30 30 30 30
"Three Bars of Death" 30 30 30
"Mary" - ans-Complete as many rounds in 20 minutes as you
30 30 30 30 30 30 30 30 30 30
can of: 30
5 Handstand push-ups
30 30
10 1-legged squats, alternating legs
30 30 30 30
15 Pull-ups30
,"Chelsea" (Pull-up, push-up, squat 5/10/15) proved 30 30 30 30 30
that a powerful cardiorespiratory stimulus could
30 30 30 30 30
be generated through simple calisthenic workouts.
30 30 30 30 30
"Mary", shows how tough calisthenic workouts
30 30 30 30 30
can be. First seen October 30th, 2004, the
30 30 30 30 30 30 30
time to beat is Dr. Todd Hockenbury's blistering
30 30 30 30 30 30 30
12 and 2/3 rounds. (This West Point gymnast and
30 30 30 30 30 30 30 30
Orthopedic Surgeon can be counted on to keep 30 30 30 30 30 30 30
the bar high.)
30 30
"Nancy" - ans-Five rounds for time of: 30 30 30 30 30 30
Run 400 meters 30 30
Overhead squat 95 pounds, 15 reps 30 30 30 30 30
Finesse and control at high heart rate is critical.
30 30 30 30 30 30 30 30
"Nancy" demands it. 30 30
"Angie" - ans-100 Pull-ups 30 30 30
100 Push-ups 30
100 Sit-ups 30
100 Squats 30
"Barbara" - ans-5 rounds for time 30 30 30 30 30
3 min rest between rounds
30 30 30 30
20 Pull-ups
30
30 Push-ups
30
40 Sit-ups
30 30
50 Squats
30
"Chelsea" - ans-Every minute on the minute for 30 minutes 30 30 30 30 30 30 30 30 30 30
5 Pull-ups
30 30
10 Push-ups
30 30
15 Squats
30
"Diane" - ans-21-15-9 reps 30 30 30
Deadlift 225 lbs 30 30
Handstand push-ups 30
"Elizabeth" - ans-21-15-9 reps 30 30 30
Clean 135 lbs 30 30 30
,Ring Dips 30
"Fran" - ans-21-15-9 30 30
Thruster 95 lbs 30 30
Pull-ups
"Helen" - ans-3 rounds fortime: 30 30 30 30
400 meter run 30 30
1.5 pood Kettlebell swing (21 times)
30 30 30 30 30
Pull-ups (12 reps) 30 30
"Annie" - ans-50-40-30-20 and 10 rep rounds of:
30 30 30 30 30 30 30
Double-unders
Sit-ups
1 block of protein - ans-7 g of protein
30 30 30 30 30 30 30 30
1 block of carbohydrate - ans-9 g of carbohydrate
30 30 30 30 30 30 30 30
1 block of fat - ans-1.5 g of fat
30 30 30 30 30 30 30 30
(This assumes that there is about 1.5 g
30 30 30 30 30 30 30
of fat in each block of protein, so the total
30 30 30 30 30 30 30 30 30
amount of fat needed per 1 block meal is 30 30 30 30 30 30 30 30
3 g.)
30
Small female block prescription - ans-2/2/2/2/2=10
30 30 30 30 30
Medium female block prescription - ans-3/3/1/3/1=1130 30 30 30 30
Large female block prescription - ans-3/3/2/3/2=13
30 30 30 30 30
Athlete, well muscled female block prescription - ans-4/4/1/4/1=14
30 30 30 30 30 30 30
Small male block prescription - ans-4/4/2/4/2=16
30 30 30 30 30
Medium male block prescription - ans-5/5/1/5/1=17 30 30 30 30 30
Large male block prescription - ans-5/5/2/5/2=19
30 30 30 30 30
Extra large male block prescription - ans-4/4/4/4/4=20
30 30 30 30 30 30
Hard gainer male - ans-5/5/3/5/3=21
30 30 30 30
, Large hard gainer male - ans-5/5/4/5/4=23
30 30 30 30 30
Athletic well muscled male - ans-5/5/5/5/5=25
30 30 30 30 30
What if a protein source is labeled non-fat? How does this affect your blocks? - ans-
30 30 30 30 30 30 30 30 30 30 30 30 30 30 30
If the protein source is specifically labeled "non-
30 30 30 30 30 30 30
fat," then double the usual fat blocks for that meal.
30 30 30 30 30 30 30 30 30
Combo items that contain equal parts protein and carbs (1 block of P = 1 block of C) - ans-
30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30 30
Milk, soy milk, yogurt, soy beans, tempeh
30 30 30 30 30 30
Phosphagen Pathway - ans-Anaerobic Energy System 30 30 30 30 30
AKA Phosphocreatine
30
6,000 watts metabolic power
30 30 30
1,380 watts mechanical power (23% of metabolic)
30 30 30 30 30 30
Time Domain: Short, 1-10 seconds
30 30 30 30
Relative Power Output: Maximum-intensity efforts (~100 percent)
30 30 30 30 30 30
Muscle Fiber Type: Type IIb 30 30 30 30
Location: Cytosol of muscle cells (i.e., sarcoplasm)
30 30 30 30 30 30
Substrate: Phosphocreatine molecules in muscles 30 30 30 30
ATP Mechanism: Phosphate molecule from phosphocreatine joins ADP to form ATP
30 30 30 30 30 30 30 30 30 30
Example of activity: Olympic Lifts, 100m dash
30 30 30 30 30 30
Glycolytic Pathway - ans-Anaerobic Energy System 30 30 30 30 30
AKA Lactate30
4,000 watts metabolic power
30 30 30
920 watts mechanical power (23% of metabolic)
30 30 30 30 30 30
Time Domain: Medium, 14-120 seconds
30 30 30 30
Relative Power Output: Medium-high-intensity efforts (70 percent)
30 30 30 30 30 30
Location: Cytosol of cells 30 30 30
Muscle Fiber Type: IIa 30 30 30
Substrate: Glucose from bloodstream, muscle (glycogen, or glycerol (derived from fat)
30 30 30 30 30 30 30 30 30 30
ATP Mechanism: Glucose oxidized to pyruvate produces 2 ATP
30 30 30 30 30 30 30 30
Example of activity: 400m sprint, Elite Level Fran
30 30 30 30 30 30 30
Oxidative Pathway - ans-Aerobic Energy System 30 30 30 30 30
1,000- 2,000 watts metabolic power
30 30 30 30
230 - 460 watts mechanical power (23% of metabolic)
30 30 30 30 30 30 30 30
Time Domain: Over 2mins
30 30 30
Location: Mitochondria of cells 30 30 30
Muscle fiber type: Type 1 30 30 30 30
Substrate: Pyruvate (from gycolysis), or acetate (derived from fat or protein)
30 30 30 30 30 30 30 30 30 30
ATP Mechanism: Pruvate oxidized to produce 34 ATP (fat, protein yeild less)
30 30 30 30 30 30 30 30 30 30 30
