Benchmarks

We have a couple benchmark WODs coming this week. Benchmarks are one of the ways we measure our fitness and prove that we are increasing our capacity to do work. If you can do the WOD at the written standard, go for it! Being able to complete a benchmark WOD in itself is impressive and give you an easy comparison in the future and to the rest of the CrossFit world.

Soon I will be putting up our Top-5 Board listing the best performances in numerous benchmark WODs and feats of strength. What does it take to get a score on the board?

1. Weights used must be as written.
2. Range of Motion must be complete and exacting meaning:
a. Squats are below parallel
b. Overhead lifts are LOCKED OUT and over the back of your head
c. Chin is on top of the bar
d. Chest touches the ground
e. You get the drill
3. Reps should be counted for efficacy
4. No bad reps will be counted

Benchmarks are an important part of the CF Community and the must be done to perfection so that they have meaning.

If you ever want to perform a benchmark WOD please let me know. Many are shorter in duration and can be done before or after regular WOD. This will give you a cheering section and allow for optimal setup in the gym to help you in your efforts.

Some of the benchmarks I think many people can perform as written:
· Max lifts in back squat, deadlift, shoulder press, clean & jerk, Overhead Squat x 5 and 15
· Row 5k, 1000m and 500m
· Run a mile and 400m
· Cindy, Helen, Fran, Grace, Jackie, Nancy, Annie, Michael, Murph, Randy, Mr. Joshua
· Any number of in-house benchmarks