Programming, Benchmarks and Results

In 2015 we want you to get serious about logging results.We want you to see and believe that your performance is improving in regards to increased strength, decreased times in benchmark workouts and increased proficiency in gymnastic skills. Working towards this is how you begin to achieve your goals both in and outside the gym.

We offer a system called "Total WoD" or you can simply pickup a notebook and start that way.

As we move into 2015, we will be evolving our programming. Over the years we have tried a number of different methods all with the intent and goal of “increasing work capacity across broad time and modal domains” (the goal of CrossFit). 

We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, in January, we’ll evolve our programming to incorporate the following:

1. 12 benchmark workouts, 4 lifts and 6 skill benchmarks programmed on a rotating 3 month cycle

2. Consistent retesting of benchmarks

3. The incorporation of a strength and metcon into our one hour 1-2x per week

4. Gymnastics skill work 3 times per week with a focus on testing these skills

If testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

We have selected 12 benchmark Girls and Hero workouts, four lifts, and six skills to help us continuously evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains, movements, and ten general physical skills.

We will use these workouts on a continuous  basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts.