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