One of the foundational beliefs behind CrossFit's methodology is that fitness is measurable. We measure it a variety of ways, from how quickly you finish the workout to how many reps you complete during the workout to how much weight you lift. Measuring and tracking these performances allows us to see where we came from and where we're going. If you're lifting more weight, finishing workouts faster, and completing more reps then you're fitter and what you're doing is working. If not, then at least part of what you're doing (whether in or out of the gym) isn't quite working appropriately.
In case you didn't know, I keep track each and every one of your scores on of a handful of benchmarks that we repeat every 2-5 months. Over the past couple weeks we've repeated some of these benchmarks and I want to share with you some of the general data I've gathered.
Of the women who most consistently attended class, they added up to 20 pounds on their 2RM clean and 10 pounds on their 1RM snatch. They also either moved from banded pull ups to RX'd pull ups or cut up to 90 seconds off their Jackie and Helen times.
Of the men who most consistently attended class, they again added up to 20 pounds on their 2RM clean and 10 pounds on their 1RM snatch. On Helen and Jackie, we saw up to a 1 minute improvement.
Even the people who used their attendance regularly, but didn't have the highest attendance added up to 10 pounds on their 5RM back squat and 2RM clean as well as doing Helen about 40 seconds faster.
I need to look at the the data a little more deeply, but the general trend is that showing up works and showing up more often works better. All this improvement was made over the past 4 months.
Also, today is Z's birthday! So wish him a happy birthday next time you see him around :)
A. 5x10 second negative pull up
B. AMRAP 25 minutes:
20 box jumps (24/20)
20 toes to bar
20 kb swings (70/53, USSR)
Posted by Armen.