Category Archives: Benchmark

CrossFit Hove test week, part 1

Our test week comes around every three months, and it tells us a few things, the most important thing it tells us is improved fitness. One of the core statements of CrossFit is that fitness (work production in its most basic definition) needs to be measurable, observable and repeatable, hence we perform chosen benchmarks, train with general physical preparedness in mind and retest after 3 months to observe improvements.

So far this week, today being Wednesday we have seen:

Cindy (5 pull ups, 10 press ups and 15 squats performed repeatedly for 20 minutes)

Elizabeth (21-15-9 of cleans and ring dips)

Christine (Row 500 12 deadlifts and 21 boxjumps repeated for 3 rounds)

Both Cindy and Christine are repeated from November and we’ve seen improvements across the board.

As well as repeating these workouts and adding Elizabeth, we also test for 5 rep max’s in the back squat, press, deadlift and bench press. Test week is always a very pleasing week, it shows results for our clients and the work they have put in and also shows us that what we do gives them the results they strive for.

CrossFit Hove test week

Test week occurs every 3 months at CFH and consists of test of the strength work, so the press, bench press, deadlift and back squat are tested for 5 reps. We also look to retest 2 of the previous benchmarks and introduce 2 others.

The benchmarks

Christine

Row 500m

12 deadlift

21 box jumps

x3

Jackie

Row 1000m

50 barbell thrusters

30 pullups

Cindy

As many rounds as possible of

5 pull-ups

10 press-ups

15 unweighted squats

repeated for 20 minutes

Grace

30 ground to overhead for time

The bonus wod was a 2k Row, of course thanks go to our clients for their hard work for test week.

 

 

CrossFit Hove workout of the day 27 July

Warm up, mobility and strength work

21-15-9

deadlifts and boxjumps

For those who may not be familiar with this rep set up it is brilliantly simple, 21 of the deadlift 21 of the box jump, 15 and 15 and 9 and 9. This workout was originally seen in the 2011 CrossFit games regional qualifiers, the prescribed weight for the competitors then was 315/205 pounds for men and women (that’s 142 kg or 92kg!)