50 Box jump, 24″/20”
50 Jumping pull-ups
50 Kettlebell swings, 35/26 #
50 step walking lunge,
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball shots, 20/14#
50 Double unders
For today’s blog post we have a guest contributor, Laura a.k.a L-Yo.
For those of you who are new to our box (or maybe you just forgot), every Friday at CrossFit SAC is “Benchmark Friday”…a day when the workout is guaranteed to be one of the easily identified CrossFit benchmarks. This means that the WOD will either be one of “The Girls,” a “Hero,” or some other easily identified test of fitness like the “CrossFit Total,” 500 meter max effort row, or a WOD from CrossFit Games past. I appreciate that one of the major tenets of CrossFit is “constantly varied programming” which keeps the workouts fresh and interesting, but I also really embrace the opportunity to hit a WOD that I have done in the past so that I can see if I’m improving. The beauty of “Benchmark Friday” is that these WODs are ones that we’ll be sure to do again in the near future. This is an excellent way for us to have black and white results showing that we at CrossFit SAC are getting stronger, fitter, and more powerful…that we have improved and are better than we were yesterday.
I get excited (and sometimes really nervous) about these days! The prospect of a new PR and red ink on the board (plus just a little bit of competitiveness) is enough to get my adrenaline going well before I walk in to the gym on Friday afternoon. Plus, most days we hit a WOD that we’ve never done before and there’s not a really great way to tell that we’re getting better at a movement unless we move down a band on our pull-ups during warm-up or get 5-10 pounds closer to Rx. But Benchmark Friday gives us the chance to hit the same WOD at the same scale and see one definite indicator that we did the work faster…just like our 3-month re-test of Intro #1.
So for all of you who think that Friday nights are good nights to skip the box and go out for dinner or drinks, you may just want to rethink that sentiment and come in for a Benchmark Friday WOD. It’s an amazing feeling being able to look in your book and realize that you just PRed “Nancy” by almost a minute or added 60 pounds to your “Total.” And even if you don’t PR, your CrossFit SAC family will be there to cheer just a little louder to help you get through that Friday’s benchmark.
I hope we’ll see you all at the next Friday class!