The Final Benchmark Friday!
What was this all about?
Today is the final Benchmark Friday. We will do this again at some point but I am happy to announce next month's theme: Main Site Fridays! Before I explain how that will work, let me explain to you why we did Benchmark Fridays.
Why did we do Benchmark Fridays?
We did benchmark WODs this past month to allow our newer members to gather some fitness data (your results from the WOD) on themselves, and allow some of you that already had data to retest yourself to see if you have made any improvements. This is exactly how benchmark WODs are supposed to be used, to test and retest to make sure you are, in fact, making progress.
What do I do with this new data?
SAVE IT! Write it in your fitness log, e-mail it to yourself, save it in your smart-phone or online (Evernote and Beyond the Whiteboard are legit), tattoo it on your arm, etc. You will want to remember your data for when we re-test these WODs next time. In fact I would encourage you all to, at a minimum, write down/save your 1 rep maxes and other PRs ! Having this info is helpful not only to yourself but also to us, your coaches. The best way to measure progress in our program is by re-testing, and if you don't have any data to compare your new results, then we can't tell if you're making progress.
One thing to keep in mind is that the better you get at CrossFit, the more difficult it will become to set new PRs. So don't get discouraged if you only shave off a few seconds or only lift a couple more pounds. A PR is a PR! If you have further questions, please direct them to any of the CFMG Coaches.
What are Main Site Fridays?
Starting Friday July 6th and continuing for the whole month we will be doing Main Site WODs every Friday. When I am programming for the week, I will cruise the main site for WODs during the month of July that could fit into our program and we will do them every Friday for the month of July. Pretty simple, but here is the cool part: just like the benchmark WODs, you will be able to compare yourself to CrossFitters outside of our gym. You can go onto the main site and view what others are posting in the comments section, or you can go onto Beyond the Whiteboard and compare your results to others on there. There are a few other sites that allow you to compare your results to others, but if I had to pick I would use Beyond the Whiteboard. Keep in mind that some of those posts might be B.S. due to poor range of motion, skipping reps, etc.
I hope you guys are enjoying the new stuff we are doing within our program. Please remember to not only work hard, but also HAVE FUN! -Ian
We hope you all enjoyed your rides on the sleds!
OTMEM for 30 min
15 air squats
Your score will be the number of rounds successfully competed. Compare to 3/26/2012