Saturday, May 14, 2011

Benchmarks From this Past Week or Two

In a recent post, I wrote about how progress motivates me and the importance of benchmarks.  I made a goal to do a "benchmark" Crossfit workout each week.  It's been good to do a couple of Crossfit workouts mixed with the other things that we've been doing in the gym.

It's been a lot of fun to do and track the benchmark workouts.  I've also done a few variations on the workouts as well and they've been great.  Here is a list of the workouts I've done and my results for each of them.

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
I was able to complete 19 rounds and 6 squats.

Double-Unders and Sit-Ups
50-40-30-20-10 reps; for time
Neither are strengths of mine.  I completed the workout in 13:25

"Jeremy" - This isn't a benchmark workout, but definitely one that I'm going to come back to and compare times in the future.
21-15-9 reps of:
Overhead squats at 95lbs
I do not heart burpees.  I completed the workout in 6:51

Variation on "Annie"
Double-Unders, Squats and Push-Ups
50-40-30-20-10 reps; for time
I completed the workout in 12:57.  Much better time than my traditional "Annie".  It's probably due to a good rhythm with the rope, and that I'm much better at squats and push ups than sit ups.

Saturday's Metcon
There's no name for this one, but I did this metcon this morning.  It was brutal and I did not perform well.  Here's what the workout called for -
Four rounds for time of:
15 burpees
10 wide push-ups
10 narrow push-ups
14 lunge jumps (7 both leg)
15 V-ups
10 pull-ups
10 halos
I completed the workout in 28:07.  Not a very good time at all.  I don't heart burpees, v-ups or tackling this type of a metcon alone.

Exhausted after a Metcon
These benchmark workouts have been great.  They don't take long, but man do I get a burn and work up a sweat.  They are great workouts for my type of schedule.  I look forward to tackling a few more benchmark workouts over the next few weeks.  I especially look forward to coming back to these in a couple of months and seeing how I perform.  Ideally, I should do better, right? :-)

It must be the business person in me, but I anticipate an amazing feeling of accomplishment when/if I crush these times/performances.  Because these are all firsts for me, these times serve as baselines to crush in the future!  Wish me luck.

Check out more of my benchmarks.

No comments:

Post a Comment