2121 N.  Jackson st, Tullahoma, TN 37388 - crossfittullahoma@gmail.com
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WEEK OF 8.11-8.23

8/10/2014

 

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


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