Updated Ontario Fitness Pin Standards

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Shawshank
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Re: Updated Ontario Fitness Pin Standards

Postby Shawshank » Fri Nov 29, 2013 1:59 pm

48highlander wrote:
mack_silent wrote:I've never tried this new lower back plank, what would be some good exercises to ensure success with it?


Heavy Squats/Deadlifts/Presses.


Just for clarity sake, standing overhead presses I assume?
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Re: Updated Ontario Fitness Pin Standards

Postby mack_silent » Fri Nov 29, 2013 2:25 pm

Thanks for the advice!
I've been doing squats for a while but recently realized I wasn't going low enough. (I was going a few inches above 90 degrees, instead of just below 90 degrees)
I had to drop my weights almost in half in order to get my form to be the proper full range.

Slowly but surely!
KCCO. Wake up. Kick butt. Repeat.

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Re: Updated Ontario Fitness Pin Standards

Postby 26point2 » Fri Nov 29, 2013 4:31 pm

mack_silent wrote:Thanks for the advice!
I've been doing squats for a while but recently realized I wasn't going low enough. (I was going a few inches above 90 degrees, instead of just below 90 degrees)
I had to drop my weights almost in half in order to get my form to be the proper full range.

Slowly but surely!


Still not low enough, mack. The "descent" ends when your hip joints are just below your knee joints -- that's significantly less than 90! You might have to knock a bit more weight off the bar to achieve this.

Look up Mark Rippetoe on YouTube.
"Sic Itur ad Astra"
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Re: Updated Ontario Fitness Pin Standards

Postby mack_silent » Fri Nov 29, 2013 5:17 pm

Just checked out Rippetoe's "hip drive" squat video, good stuff.
KCCO. Wake up. Kick butt. Repeat.

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Re: Updated Ontario Fitness Pin Standards

Postby 48highlander » Fri Nov 29, 2013 5:45 pm

Shawshank wrote:
48highlander wrote:
mack_silent wrote:I've never tried this new lower back plank, what would be some good exercises to ensure success with it?


Heavy Squats/Deadlifts/Presses.


Just for clarity sake, standing overhead presses I assume?


Of course, I ain't a BB. ;)

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Re: Updated Ontario Fitness Pin Standards

Postby 26point2 » Fri Nov 29, 2013 6:29 pm

mack_silent wrote:Just checked out Rippetoe's "hip drive" squat video, good stuff.


Keep going, lots of good stuff on deadlift, clean, press, and bench also.
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mack_silent
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Re: Updated Ontario Fitness Pin Standards

Postby mack_silent » Sat Dec 21, 2013 9:42 am

I managed to get my squat in good form (all the way down) and didn't have to drop any weight off the bar, happy days!
KCCO. Wake up. Kick butt. Repeat.

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Re: Updated Ontario Fitness Pin Standards

Postby CFO580 » Sat Jan 04, 2014 9:02 am

I can't get to the link posted - does anyone else have this issue (or an updated link)? I've obviously been working from an outdated document (the one with the curl ups). I was basing my training off of that document up until now.

I'd really like to pass the pin test but am not sure what's being used in the OPP Aux course. Would any of you know?

On a side note, is it sick that I'd rather plank than do sit ups? :crazy:

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Re: Updated Ontario Fitness Pin Standards

Postby mack_silent » Sat Jan 04, 2014 9:33 am

Plank is much better exercise than situps. Safer for the back.
KCCO. Wake up. Kick butt. Repeat.

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Re: Updated Ontario Fitness Pin Standards

Postby CFO580 » Sat Jan 04, 2014 9:50 am

mack_silent wrote:Plank is much better exercise than situps. Safer for the back.


100% agree.

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Re: Updated Ontario Fitness Pin Standards

Postby CFO580 » Sat Jan 04, 2014 11:47 am

Thanks very much opp2. Appreciated.

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Re: Updated Ontario Fitness Pin Standards

Postby Aberdee » Thu Jul 24, 2014 7:49 am

what is considered a "pass" on the PIN?

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Re: Updated Ontario Fitness Pin Standards

Postby Aberdee » Thu Jul 24, 2014 7:53 am

Aberdee wrote:what is considered a "pass" on the PIN?


never mind. I may have answered this myself. I found a lot of 75% values. Like the run having a score of 37.5 which is 75% of 50, the top score. And forward flexion having 7.5 as a mark out of 10 where no other .5 unit exists.

I would take this to infer that 75% is typically a pass.

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Re: Updated Ontario Fitness Pin Standards

Postby mack_silent » Thu Jul 24, 2014 7:41 pm

I tried the PIN core endurance (GHD plank) at an ATS PREP session.
(they had the special constable equipment setup too) Never tried this workout before and was able to do close to the 3 min mark.

Still not going to settle until I'm at 95/100 total score or above.
KCCO. Wake up. Kick butt. Repeat.


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