Front Squat

Slam Ball (30/20)
Burpee Sit-up

Benchmark workout retest schedule.

Benchmark workout retest schedule.

Planned Benchmarks for the Year

So far this week we’ve dropped a lot of information on the blog about our plans for programming and workout logging starting in September.  If you’ve missed the information so far this week, be sure to go back and read these two posts:

A (Perfect) Storm is Brewing
Programming – Innovate or Die

Yesterday, we described in detail, our plans to evolve the programming at Roots beginning in September.  The goal of the changes is to get even better results from the time you spend at the shop and help athletes get more out of the goal of CrossFit – “increased workout capacity across broad time and modal domains.”

Because of the constantly varied nature and black box concept of CrossFit programming, one must build in a method to test the programming in relation to the goal.  Benchmark testing has long been a part of CrossFit but one that can sometimes get overlooked if not specifically scheduled.  

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 Heros, four lifts, and four skill benchmark workouts to help us continuously evaluate our progress over the next year.  Together, the 21 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 continuos 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 continuous improvement and consistency in the shop.

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