Goal Tracking

We know that CrossFit can get you in the best shape of your life. But how can you measure your progress? And what is the end goal anyway? We have established a level system for goal setting, goal tracking, and to evaluate our progress in CrossFit! We borrowed the concept from CrossFit Seattle. We have customized the list for our community.

**These Levels are intended to evaluate your strengths and weaknesses, not to rank you within our gym. We are not labeling ourselves or each other. Use these Skill Levels to find your weaknesses and improve upon them so that you can achieve overall improvements in your fitness!

How does it work? Everyone must complete level 1 before going on to any other level. After level 1 is complete, you can work on skills in level 2, 3, or even 4!

CrossFit’s main goal is to improve an athlete’s General Physical Preparedness (GPP).  How is this measured? CrossFit uses is the 10 General Physical Skills (CrossFit North Mesquite workouts train all of these physical skills.):
  1. Cardiovascular/respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina: The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility: the ability to maximize the range of motion at a given joint
  5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed: The ability to minimize the time cycle of a repeated movement.
  7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility: The ability to minimize transition time from one movement pattern to another.
  9. Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy: The ability to control movement in a given direction or at a given intensity.

THEATHLETIC SKILL LEVELS (individual skill sheets are in the binder at the gym)
  • Beginner Athlete/Level 1a, 1b, 1c. You might not have full range of motion in all of your joints either from lack of use, a previous injury, or a chronic condition. We would like to use these levels to get you moving safely and modify workouts according to your current abilities.
  • Beginner Athlete/Athlete Level 1. A healthy individual who works out consistently should be able to complete this level.  Remember that we all begin at different levels, so one healthy individual may be able to complete day 1 of CrossFit while another might need more time.
  • Athlete/Level 1+. You might not be in the best shape of your life, but if your town floods, you can get in a rescue boat without a firefighter pulling you in. Achieving pull ups, dips, and a full depth squat are good indicators of healthy shoulders and hips.
  • Athlete + Level 2. You’re not a competitive athlete, but you’re an active, fit person who can tackle whatever you want to do. All of your joints have full range of motion and adequate strength.
  • Intermediate Athlete Level 3. This is general fitness for a competitive athlete. Most adults don’t need this, but it can be fun and give you some challenging goals.
  • Elite Athlete Level 4. The level 4 goals explore the limits of general fitness.  None of the individual goals are very advanced when compared to a specialist in that field, but the combination of these qualities is very hard to achieve. For many, if not most people, this level of all around fitness is just not practical. Not practical because achieving all of these skills simultaneously means that you have really become a specialist in general fitness. Many people can perform some of the skills listed in Level 4, while at the same time they are unable to perform several level 2 skills.
Recap: Once all level 1 skills are mastered, you can work on any skills in any other levels! A coach must sign you off on your skills and you must demonstrate proper standards.


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