Written by Coach Jason Lapadula
In the next month and a half, we will be going through a testing phase at CrossFit NYC. The purpose of this testing is to gather data for the gym to better tailor the programming to our individual needs. These tests will be primarily for the Black Box WOD classes. These tests will be on Wednesdays and Saturdays, with the Beginner WOD classes having a similar test on Saturdays only. The tests will be the same on both Wednesday and Saturday of that week. That means, if you come to both the Wednesday and Saturday classes each week (due to your work schedule or otherwise), we suggest you join the Beginner WOD class on Wednesday and perform the test on Saturday.
Coaches will have alternate WODs during these days if you decide to opt out of the test, however, they may not be able to give you as much individual attention as usual. Make sure that you are adequately rested at least 24-48 hours prior to the test – this doesn’t mean you have to stop working out, but take it easier on your body. Also, if you are not feeling a PR on that particular testing day, please don’t push yourself to the point of injury. Try to do the WODs as prescribed, as any scaling will not be counted towards our data set (although the amount of people that have to scale will be taken into account). The testing schedule is as follows:
1/16, 1/19 – Strict Press, Weighted Pullup, “Fran”
1/23, 1/26 – Front Squat, Back Squat, max reps Back Squat @ 85% of 1RM, 3 minutes max reps Burpees
1/30, 2/2 – max reps Strict HSPU/Pushups, max reps Strict Pullups, max reps Kipping Pullups, 500m Row
2/6, 2/9 – Power Clean, Deadlift, 100 KB swings for time (1.5pd/1pd)
2/13, 2/16 – max height Box Jump, “Cindy”
2/20, 2/23 – Overhead Squat, 10 minute AMRAP: 10 KB swings (1.5pd/1pd), 10 Wallballs (20#/14#), 10 Box Jumps (24”/20”)
2/27, 3/2 – max height Box Jump, “Cindy”
Keep in mind that if you choose not to participate, the only person you are negatively
affecting is yourself. If you have different needs than the rest of the gym, and it is not expressed in our data, we cannot tailor the programming to your needs. You will be asked to fill out a form at the end of this phase – please keep track of your WODs/numbers!