Crossfit Benchmark – “Helen”

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Gymnastics Conditioning/skill work
11 Strict Handstand Push-ups
rest 1 min
9 Strict Handstand Push-ups
rest :45
7 Strict Handstand Push-ups
rest :30
5 Strict Handstand Push-ups
rest :15
3 Strict Handstand Push-ups

If you don’t have strict, do kipping . If you don’t have kipping scale to knees on a box or toes on a box. If you usually use an abmat challenge yourself to go from the floor. Never go to failure, choose a rep scheme adjusted from above so every set is successful and preferably unbroken.

 

CrossFit Benchmark WOD – “Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings – 1.5 pood
12 Pull-Ups

Compare to May 2017

Are You Keeping Track?

So, I would like to take a poll. How many of you know your numbers? You know, like how much is your one rep max back squat? What is your heaviest clean and jerk? I am sure some of you can tell me instantly your numbers or can head over to the big whiteboard and look up your name for you weights, or look through your logbook to tell me your numbers.  As for the rest of you, my question of knowing your numbers may be a foreign concept.  We want to change this!  I guess I should state that this isn’t just about numbers. Keeping a record of your lifts is important, but keeping a record of your workouts is just as important, for many reasons.

1) Keeping a workout logbook can help measure your progress! If you don’t know how much you lifted or what your time on the workout was previously, then it is hard to measure any progress.  Instead, write down exactly what weight you used and in what time you completed the workout. That way, next time the workout comes up you can see how much stronger and faster you are!

2) A workout logbook can help you set goals. Say a workout, like HELEN (ahem!), comes up on the board. If you have been keeping track of your workouts then you will know what your old Helen time is (if you have done it before). Say your old time was 12:45 with the prescribed amount of weight. That was 4 months ago. You can now set a new goal, say 10:15. By keeping track of your workouts, you can set realistic goals.  Also, we can’t re-test benchmarks if we don’t have anything to re-test!

3) It will help you to continue to make progress.  Often, a lift will come up that says something like ‘Deadlift x 3 @ 85% of your 3-RM.’ This is going to be a difficult prescription to follow if you have no idea what your 3-Rep Max on the Deadlift is. You have no idea if you lifted 205 x 3 or 225 x 3, a big difference in numbers when trying to make progress in your deadlift. Keeping track of your workouts can be handy as we try to help you decide what weights or reps to do when we have random workouts.

If you haven’t been consistent with recording your workouts in your performance log, try to make a habit of writing in it every time you are at the gym. If you don’t have a performance log yet, feel free to either purchase one from us or bring in your own logbook.  There are also lots of great apps that are easily used on your phone – which you have with you always!  That makes it easy to log your data!  And data means progress!!!

Enjoy recording your workouts, setting new goals and progressing by simply keeping track of your performance!

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