CrossFit Schaffhausen – Benchmark Week

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Our first “Benchmark Week” of 2018 will be from Jan 15th to January 20th.  So, what is Benchmark Week, how does it work, and why do we do it??

WHY?

Every three months, we take a week to “check in” with our clients and see how they are progressing in terms of their fitness.  This is important for YOU, because after all, you came here to get fit, right?  Without an objective way of measuring your progress across various modalities, you can’t really say weather or not you are getting closer to your fitness goals.

This is also OUR opportunity to asses the membership as a group, and identify broad strengths and weaknesses.  The data collected through the week will help shape the programming that we will use over the next quarter.  This helps to ensure that the programming addresses any modality or energy system that may be lagging behind.

HOW?

Starting on Monday the 15th, there will be a list of tasks that need to be completed by the end of the week (Saturday).  These tasks represent a cross section of the three modalities found in CrossFit; Weightlifting, Gymnastics and Monostructural Cardio.  Each modality will have three tasks, for a total of nine.  In addition to the nine tasks, there will be two workouts.

Everyone will complete the tasks and workouts at some point throughout the week.  NOTE: There will be no “standard” group classes this week.  You are welcome to come in at any time and start working on the list.  There will be a warm up posted, and you can follow it if you wish, or do your own.  There will not be a group warm up.

The tasks are designed to be done over three sessions, but it is possible to do them in two, 90 minute sessions if you only plan to attend twice in the week.  The order is entirely up to you, but feel free to ask Coach James if you are unsure of how to complete them in a logical fashion.  ALL results will be entered into a spreadsheet as they are completed.  We also STRONGLY encourage you to enter your results in Beyond the Whiteboard.

So, in summary, come in any time, warm up and complete the required tasks in whatever order you wish (by Saturday).  There will still be a daily WOD posted for those that have already completed the two Benchmark workouts, but this will not be done as a group.  We will record your scores as you complete them, just see Coach James or Yves.

WHAT??

I’m sure by now that you are dying to know just what these “tasks” will be….here you go:

  • Max Deadlift
  • Max Back Squat
  • Max Strict Press
  • 500m Row
  • 1000m Row
  • 2000m Row
  • Max Pull Ups
  • Max Push Ups
  • 1:00 Max Burpees
  • Benchmark Workout A (to be announced)
  • Benchmark Workout B (to be announced)

The performance standards for the tasks can be found on the large poster in the corner of the lifting platform.  This is not a “pass or fail”, you are simply graded on a scale from Tier I (beginner) to Tier IV (advanced).  You may be higher in some categories, and lower in others….and that’s the point.  This week will easily identify your strengths, and let us know where you need to improve.

If you have any questions or concerns regarding Benchmark Week, please email us at [email protected]