BENCHMARK MADNESS!!!!
What are Benchmark Workouts? Benchmark workouts are workouts that we use in the CrossFit community to measure our fitness. We use our 1RM, 3RM, and 5RM to determine strength, but for general fitness we can use some named workouts to measure our progress. We do this by looking at a few factors. The first is the easiest and that is the time it takes to complete the workout. In a workout like "Fran" 21-15-9 reps of Thrusters and Pull-ups, you can time yourself then repeat at a later time (weeks, months, or years) and compare the two. If the time it takes to complete the workout is faster than your previous time you can make the assumption your fitness has improved. Another way you can compare the two is if you did the workout scaled or Rx. If you did the workout scaled before in 10min and now you can do it Rx in 10min then you can make the assumption fitness has improved. Over the next 2 weeks we will be doing all benchmark workouts!!!!! This will be a mentally tough 2 weeks, but we encourage everyone to not miss a day. We will repeat these 2 weeks of benchmarks at a later time (2-3 Months) as close to exactly the same as possible. Hopefully at that time I can give statistical data as to how much the gym improved as a whole!! I hope you are as excited about the next 2 weeks as I am!!
| MONDAY Fran 21-15-9 Thrusters 95/65 Pull-ups | TUESDAY Diane 21-15-9 Deadlift 225/155 HSPU | WEDNESDAY 15-20min Find 1RM Clean/Split Jerk 15-20min Find 1RM Snacth | THURSDAY Karen 150 Wallballs | FRIDAY Nancy 5 Rounds 400m Run 15 OHS 95/65 | SATURDAY CrossFit Total Find 1RM Back Squat Strict Press Deadlift |
| MONDAY Cindy 5 Pull-ups 10 Push-ups 15 Air Squats | TUESDAY DT 5 Rounds 12 Deadlifts 9 Hang Cleans 6 Push-jerks 155/105 | WEDNESDAY Annie 50-40-30-20-10 Double Unders Sit-ups THEN 1 Mile Run | THURSDAY Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats | FRIDAY Isabel 30 Snatches 135/95 | SATURDAY Jackie 1000m Row 50 Thursters 45/30 30 Pull-ups |
