guacadoggie
Level 3 Valued Member
Saturday was my Black Belt pre-test. I've never done Crossfit before, but one of the other guys taking the test said it felt similar, just way longer (it was just over 4 hours).
We did all sorts of various bodyweight exercises along with a few medicine ball exercises. The day started with a 1.5 mile run (not jog), as many pull-ups in two sets of 30 seconds, as many push-ups in 2 straight minutes, as many sit-ups in 2 straight minutes; then other things like burpees, mountain-climbers, planks, jump to squats, medicine ball toss, v-ups, and much more.
I feel like I fared quite well, especially compared to the rest of the people (8 of us tested). My calves were pretty worn out, but I felt pretty good throughout the whole thing, which I attribute mostly to diet and being on my 35th week of the ROP (with weighted pull-ups).
But, nobody testing hit the minimum requirement of push-ups or sit-ups. I did 39 perfect push-ups (according to my partner, I was the only in the room who stayed neutral, kept my arms by my side, and wasn't sagging my butt or sticking it in the air). And 51 sit-ups (only one who went all the way to my knees). But, 100 was the mark, and I obviously missed that by a long-shot. After the test, I asked my instructor what a push-up looks like to him, and he showed it with his arms out, forming a "T" with his body and arms. To me, that's incorrect form, and doesn't require you to go as far up as when your arms are tucked by your side.
I guess I'm done with my story... So, now my question: Should I alter my exercise regimen to prepare for my real Black Belt test in two months so that I can hit those 100-rep minimums? I know anything added to the ROP is not the ROP anymore. I've been progressing quite well with it, and don't want to interfere, but I need to figure some way to hit those marks. Maybe just do it with bad form? Put the ROP on the back-burner until my test and just work bodyweight exercises?
Thanks for any input and the patience to read the long introduction!
We did all sorts of various bodyweight exercises along with a few medicine ball exercises. The day started with a 1.5 mile run (not jog), as many pull-ups in two sets of 30 seconds, as many push-ups in 2 straight minutes, as many sit-ups in 2 straight minutes; then other things like burpees, mountain-climbers, planks, jump to squats, medicine ball toss, v-ups, and much more.
I feel like I fared quite well, especially compared to the rest of the people (8 of us tested). My calves were pretty worn out, but I felt pretty good throughout the whole thing, which I attribute mostly to diet and being on my 35th week of the ROP (with weighted pull-ups).
But, nobody testing hit the minimum requirement of push-ups or sit-ups. I did 39 perfect push-ups (according to my partner, I was the only in the room who stayed neutral, kept my arms by my side, and wasn't sagging my butt or sticking it in the air). And 51 sit-ups (only one who went all the way to my knees). But, 100 was the mark, and I obviously missed that by a long-shot. After the test, I asked my instructor what a push-up looks like to him, and he showed it with his arms out, forming a "T" with his body and arms. To me, that's incorrect form, and doesn't require you to go as far up as when your arms are tucked by your side.
I guess I'm done with my story... So, now my question: Should I alter my exercise regimen to prepare for my real Black Belt test in two months so that I can hit those 100-rep minimums? I know anything added to the ROP is not the ROP anymore. I've been progressing quite well with it, and don't want to interfere, but I need to figure some way to hit those marks. Maybe just do it with bad form? Put the ROP on the back-burner until my test and just work bodyweight exercises?
Thanks for any input and the patience to read the long introduction!