http://cfnz.forumotion.net/fitness-standards-f5/-t1.htm Elite Fitness Standards. How do you measure up? You need to be able to complete at least 80% of the tests at a given level to attain that particular rank. Fri, 16 Jan 2009 00:05:29 GMT 10 http://illiweb.com/fa/empty.gif http://cfnz.forumotion.net/fitness-standards-f5/-t1.htm http://cfnz.forumotion.net/fitness-standards-f5/gymnastics-t13.htm Darren E. SKILL LEVELS (KEY) -(1.Beginner / 2.Practitioner / 3.Elite /4.Firebreather) FLOOR 1. Handstand (Hold-Wall) 2. Handstand (20 sec.) 3. Handstand (Free-Standing) 1-Arm Handstand 4. Handstand (Walk) RINGS 1. Ring Support 2. Ring Dip 3. Front/Back Lever 4. Iron Cross BARS 1. Inverted Hang 2. Knees to Elbows 3. Kipping Pull-Up 4. L Pull-Up PARALETTES 1. Chair-Sit 2. L-Sit 3. Handstand 4. Handstand Push-Up Fitness Standards Fri, 16 Jan 2009 00:05:29 GMT http://cfnz.forumotion.net/fitness-standards-f5/gymnastics-t13.htm#21 http://cfnz.forumotion.net/fitness-standards-f5/gymnastics-t13.htm http://cfnz.forumotion.net/fitness-standards-f5/weightlifting-t12.htm Darren E. SKILL LEVELS (KEY) -(1.Beginner / 2.Practitioner / 3.Elite /4.Firebreather) BACK SQUAT 1.1/2 BW 2.BW 3.1 1/2 BW 4.2X BW PRESS 1. 1/4 BW 2. 1/2 BW 3. 3/4 BW 4. BW BENCH PRESS 1. 3/4 BW 2. BW 3. 1 1/4 BW 4. 1 1/2 BW DEADLIFT 1. 3/4 BW 2. 1 1/2 BW 3. 2X BW 4. 2 1/2 BW FRONT SQUAT 1. 1/2 BW 2. 3/4 BW 3. BW 4. 1 1/2 BW OVERHEAD SQUAT 1. 1/4 BW 2. 1/2 BW 3. BW 4. BW 15R PUSH JERK 1. 1/4 BW 2. 1/2 BW 3. 1X BW 4. ... Fitness Standards Fri, 16 Jan 2009 00:02:49 GMT http://cfnz.forumotion.net/fitness-standards-f5/weightlifting-t12.htm#19 http://cfnz.forumotion.net/fitness-standards-f5/weightlifting-t12.htm http://cfnz.forumotion.net/fitness-standards-f5/metabolic-conditioning-t11.htm Darren E. SKILL LEVELS (KEY) -(1.Beginner / 2.Practioner / 3.Elite /4.Firebreather) RUN 400 METERS 1.m-2:15 w-2:25 2.m-1:45 w-1:55 3.m-1:25 w-1:35 4.m-1:10 w-1:20 RUN 800 METERS 1.m-4:30 w-4:50 2.m-3:30 w-4:00 3.m-3:00 w-3:20 4.m-2:35 w-2:55 RUN 1 MILE 1.m-9:15 w-10:00 2.m-7:30 w-8:10 3.m-6:10 w-6:50 4.m-5:30 w-6:00 RUN 5 KILOMETERS 1.m-25:00 w-28:00 2.m-23:30 w-25:30 3.m-19:00 w-22:00 4.m-17:45 w-20:45 RUN 10 KILOMETERS 1.m-60:00 w-75:00 2.m-45:00 ... Fitness Standards Thu, 15 Jan 2009 23:47:43 GMT http://cfnz.forumotion.net/fitness-standards-f5/metabolic-conditioning-t11.htm#18 http://cfnz.forumotion.net/fitness-standards-f5/metabolic-conditioning-t11.htm http://cfnz.forumotion.net/fitness-standards-f5/bodyweight-exercises-t10.htm Darren E. SKILL LEVELS (KEY) -(1.Beginner /2.Practitioner/3.Elite/4.Firebreather) PUSH-UP 1.Push Ups - m-20; w-20 (knees) 2.Push Ups - m-40; w-15 3.Push ups - m-65; w-30 4.Push Ups - m-100; w-55 SIT-UP 1.Sit Ups - in 2 minutes - 45 2.Sit Ups in 2 minutes - 65 3.Sit Ups in 2 minutes - 90 4.Sit Ups in 2 minutes - 110 PULL-UP 1.Pull Ups - m-3; w-20 (jumping) 2.Pull Ups - m-15; w-10 3.Pull Ups - m-30; w-12 "L" Pull Ups - m-10; w-5 ("chair" pos) ... Fitness Standards Thu, 15 Jan 2009 23:40:41 GMT http://cfnz.forumotion.net/fitness-standards-f5/bodyweight-exercises-t10.htm#17 http://cfnz.forumotion.net/fitness-standards-f5/bodyweight-exercises-t10.htm