Self Test…CF Style

Nick can do a One Arm Knee to Elbow Can You?

What’s YOUR Score?

There is a standard known as RPE (rating of perceived exertion) which is a subjective, self evaluation that quantifies your level of intensity during a specific workout (1 being almost nothing and 10 being extreme, max effort). I was thinking about this scale and was wondering if it would be useful to do a similar, self-evaluation of your fitness and training in reference to “World Class Fitness in 100 Words” to get a quantitive, albeit subjective, measure of your training.

To put some handles on this, I broke it down into six different areas (see below). In each area, I gave myself a rating on a scale of 1-10 based just how I thought I was doing, both in quality and quantity. Below is each area and the scores I gave myself. In each of the six, I looked at both where I am currently, AND how much I am focused on training / improving my weaknesses.

World Class Fitness in 100 Words
1. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
2. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
3. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.
4. Bike, run, swim, row, etc, hard and fast.
5. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
6. Regularly learn and play new sports.

My current RPFT (rating of perceived fitness training) – 6.5 (8, 8, 6, 5, 9, 3).

What’s YOUR score?

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