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.