Basic Phase
Once the new member has completed all of the Basic Level benchmarks they will advance from Recruit to Basic. As a Basic member, the athlete will now be out of their probationary period and can begin to work towards achieving their Intermediate Phase performance goals. Like the Recruit Phase, the Basic Phase gives the athlete an opportunity to perfect all of their movements and acquire a sense for virtuosity.
There is no set time that the athlete must remain at the Basic Phase but it is encouraged not to advance too quickly. After recruit probation there is no requirement for advancement – many members will stay Basics the entire length of their training. This is fine. We do encourage attempts to reach the next level of performance, but it is not required. If an athlete is coming in, training with us, enjoying fitness and the team, and having a fun time we don’t force them to advance. For many people the Basic Phasel alone will be enough to establish a sense of pride and accomplishment.
As a Basic the WOD’s can still be scaled to your individual fitness level. The more WOD’s you do as a Basic, the easier it will be to advance to the next Phase because it is by doing the WOD’s that the athlete will notice increases in performance. It may happen that by default a Basic Phase athlete will move up to the Intermediate Phase, simply by being dedicated to training and maintaining a regular training regimen. As an athlete becomes stronger, faster, and more powerful, the requirements for advancement will be that much easier.
The majority of Albany CrossFit is made up of Basic Phase athletes. As our Basics continue their training the natural progression is to Intermediate. However, the advancement from Basic to Intermediate will only occur with testing by a coach. A member who has the capabilities of being an Intermediate Phase athlete will remain at the Basic Phase until testing has occurred. Like at the Recruit Stage (and any other level), membership may be revoked at any time if it is not being used. However, we do not revoke membership for athletes who choose not to test for their next level. Only unused memberships are revoked. Testing is optional after reaching the Basic Phase.
When a Basic Level athlete is ready to take some benchmark tests all that is required is a coaches verification. Simply ask a coach to verify a particular event and they will check it off as either "passed" or "attempted but not passed". We want to record when an athlete has attempted an event so we can track strengths and weaknesses in the individual. For benchmark requirements to reach the Intermediate Phase see below.
BASIC
A Basic level CrossFitter has learned consistent mechanics and form. To attain Basic status, each of the athletic standards below must be met and verified by a Coach.
WORK
Kettlebell swings: 10
Wall Ball: 25
800 meter run: 4:20 minutes
2000 meter row: W- 10:00, M- 8:30
HIPS
Squats: 50 air squats
Deadlift: 3/4 BW
PUSH
Pushups: 10
Military Press: 1/4 BW
PULL
Static hang: 30 seconds
High pull: 1/2 BW
CORE
Sit ups: 30
Knees to chest: 10 sitting
L-sit: 10 seconds
SPEED
400 meter run: 2:04 minutes
500 meter row: W- 2:30, M- 2:00
Medicine ball cleans: 10
WORK CHALLENGE
Christine: 15 minutes
3 rounds for time– 500m row, 12
deadlifts, 21 box jumps
1 mile run: 10:00 minutes
