Is MidState CrossFit, Camelot?!
Creating Lifelong Fitness & Results
We’ve built something truly special at MidState CrossFit. As the Owner and Head Coach, I often describe myself less as a leader and more as a steward of the kingdom. Camelot’s magic isn’t just because of me—it’s because of all of us. Over the past three months, two conversations have really opened my eyes to opportunities for growth. Like this blog, they gave me the chance to reflect, refine, and reimagine what we’re offering our athletes.
Example 1: Listening to Feedback
A good friend and excellent athlete came to me with this:
“Hey, the coaching is amazing—you’ve clearly leveled up the team. But with all the teaching, seeing, and correcting, I’m not sure I’m getting enough out of my training hour.”
That’s not always easy feedback to give, but it takes trust to voice those concerns. It also takes belief that what’s said won’t fall on deaf ears. I’m incredibly grateful for it because That level of trust between athlete and coach is rare.
So, what did we do? We made adjustments. We ramped up the couplets and triplets and added more Strength + Met-Con days. What happened next? Magic. Within a week, the vibes in the gym were electric. Members across all classes—completely unsolicited—told me, “Whatever you’re doing, keep it up!” Jenna from the 5:30 AM class was the first to spark this change, and it reinforced that when we listen to our athletes, great things happen.
Example 2: The Power of Methodology
Last week, I had a fantastic conversation with the other family, new to CrossFit but not new to training and exercise. The type of family we want around. They wanted to dive deeper into the CrossFit methodology:
“How am I going to get better at “X” if we only do “X” once per week or less, how are we ever going to improve?”
What came of that conversation was an hour long pop quiz of sorts to deep dive some of the following topics.
Why periodization works alongside ‘varied, not random.’
How functional movements develops an athlete without needing endless accessory work.
Example: How the deadlifts, toes-to-bar, and power cleans can lead to a strict pull-up.
We talked about how mechanics + consistency + intensity cultivate lifelong fitness. We talked about functional movements that transfer abilities across one another. We talked about how the coach/athlete relationship should be individualized even in the group setting. But even more importantly, we recognized that sometimes, people aren’t just coming for the workouts—they’re coming for connection.
Of course, it can’t just be kumbaya. We also need to show results. As CrossFitters, we’re generalists. We can hang with the runners, the lifters, the gymnasts, and the yogis. The 10 General Physical Skills give us the framework to measure our growth and celebrate our wins:
Cardiovascular/Respiratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
The Big Picture: Always Something to Chase
We’re not going to PR every week (trust me, I haven’t PR’d my snatch or clean and jerk in years). But embracing the life of a generalist gives us endless opportunities to grow. By tackling our weaknesses and sharpening our strengths, we build a hedge against disease and improve our ability to perform in life.
2025: Testing Your Fitness
Below is a list of fitness tests that cover all 10 physical skills. Use them as benchmarks to see where you shine and where you can improve. Throughout the year, we’ll be sprinkling these into our programming, so let’s measure, observe, and celebrate our progress together!
1. Cardiovascular/Respiratory Endurance
Row 500m in under 1:40 (men) / 1:55 (women).
Run 1 mile in under 7:00 (men) / 8:30 (women).
Run a 5k in under 25:00.
2. Stamina
Complete “Karen” (150 wall balls for time) in under 7:00.
Perform 21 unbroken thrusters at 50% bodyweight.
Complete 50 unbroken push-ups in 2 minutes.
Complete 65 unbroken sit-ups in 2 minutes
3. Strength
Deadlift 2x bodyweight.
Back Squat 1.5x bodyweight.
Strict Press 0.75x bodyweight.
Bench Press bodyweight
4. Flexibility
Overhead squat 0.75x bodyweight with proper form.
Squat therapy 3 inches from a wall, maintaining excellent squat form through full ROM
Hold a 1-minute hanging or paralete L-sit.
5. Power
Clean and jerk 1.25x bodyweight.
Snatch bodyweight.
6. Speed
Sprint 100m in under 14 seconds.
Sprint 400m in 1:15.
Sprint 10 calories (Rogue Echo Bike) in under 20 seconds (men)
Sprint 10 calories (Rogue Echo Bike) in under 25 seconds (women)
7. Coordination
Perform 10 unbroken crossovers
Perform 50 unbroken double-unders.
Complete 10 unbroken kettlebell snatches (53/35 lbs), each arm.
8. Agility
Complete 20 shuttle sprints (10m) in under 1 minute.
Complete 4 (15 feet) rope climbs in under 1 minute
Perform 2 unbroken bar muscle-ups.
9. Balance
Hold a 10-second freestanding handstand.
Perform an unbroken 25-foot handstand walk.
Perform 5 wall walks in under 1 minute
10. Accuracy
Hit a 10-foot target 15 times in a row with a 20lb (men) / 14lb (women) wall ball.
Land 10 consecutive box jumps without undershooting (30" men / 24" women).
11. The Intangibles
Are you using your fitness outside the gym?
Have you competed in a CrossFit competition?
Have you dropped in at another CrossFit box?
Do you play, perform, or participate in sport?
Let’s Make 2025 Legendary
This year is all about finding a way to play it back (stay consistent), making it fun, and live our truths. Whether you’re chasing one of these benchmarks or showing up consistently to class, your heroes journey matters. Let’s keep listening, keep improving, and keep making Camelot, (MidState CrossFit) the magical place it is.
