This May, our programming will feature 5 benchmark WODs. We encourage all members (especially those who primarily attend Experience WODs) to complete and to record your scores for all five benchmarks.
We know that our coaches already stress the importance of tracking your WOD scores and strength numbers, so that you can see your improvement in CrossFit over time. But we wanted to give you a further heads up about these upcoming benchmarks, so you can prepare yourself for the coming two weeks!
If you participated in the Open this year (or in years past), you know firsthand the value of seeing performance improvement over your CrossFit career. Tracking and posting WOD results is often directly correlated with improving performance. (That’s why it’s an integral part of being a member of the Competition Team at CFNYC.)
Here are the upcoming WOD’s you should plan to attend. You should not attend Sunday and Monday Experienced WOD classes in the same week, as those will be the same WOD.
– Sunday 5/4 Experienced WOD: 1 RM Back Squat
– Monday 5/5 All WOD classes (not CFE): 1 RM Back Squat
– Tuesday 5/6 Experienced WOD: 1 RM Strict Press and 1 RM Bench Press
– Tuesday 5/6 All Levels/Beginners: 1 RM Strict Press
– Wednesday 5/7 All WOD classes (not CFE): 1 RM Deadlift
If for some reason you can’t make one or two of these classes, we will have make up session for your 1 RM lifts the following Sunday 5/11 in all Experienced WODs. (The Experienced WOD on Monday 5/12 will not be a make up session, but a different WOD entirely.)
For those of you who are dedicated to the Experienced WOD track, it is particularly important you have recent numbers for your lifts. For those of you who are new to CrossFit, these benchmarks will give you a better sense of your current maximum lifting capacity, which is very helpful for scaling WODs. If you are still in your first 3-6 months of CrossFit and have minimal prior lifting experience, we recommend that you speak with your coach about your best option for the 1 RM WOD. For complete beginner’s, we often recommend a “5 RM” instead – meaning that you complete 5 heavy reps with best possible form and full range of motion.
We will also do two conditioning workouts as benchmarks. They can be completed whether they are scaled or not; just make sure to write down how you scaled for future reference.
– Friday 5/16 All WOD classes including CFE: “Cindy”
– Sunday 5/18 Experienced WOD: “Power” Elizabeth
– Monday 5/19 All WOD classes: “Power” Elizabeth
Experience WODs on the following Sunday 5/25 will be make up sessions for these two workouts. (Here again, the Experienced WODs on 5/26 will be different WODs.)
You should expect to see these benchmarks again in another testing phase of programming in the next 3-4 months, so finding these numbers now will be invaluable for gauging your progress. In future months, as continue to work towards next year’s Open, you will see more opportunities for Open-style “testing” on the first Saturday of each month. We’ll explain more in detail in a future post.