Tuesday 150811

For time:
1,000m Row
50 Thrusters, 45#(35#)
30 Pull-ups

Post time to BTWB

A good old fashioned Verve faceoff!

A good old fashioned Verve faceoff!

Why Benchmarks?

We use our workouts as one of many markers of fitness. Along with your resting heart rate, triglycerides, cholesterol, body fat %, blood pressure,… workouts like “Fran” and “Jackie” are an excellent measure of your current fitness. Why, you ask? Because “Fran” requires a very specific amount of work to be completed; forty five repetitions of thrusters with 95#/65# and forty five repetitions of pull-ups to be completed as quickly as possible.  Jackie uses monstructural, weightlifting, and gymnastics, and provides a great test of fitness that encompasses all the major modalities we use in CrossFit.  

The load, distance, and time are used to measure your power output, which equates to a measurable, observable, and repeatable outcome. This workout can be completed again and again over the years and your results act as a marker of your current fitness. For this reason, we use benchmark workouts like the CrossFit Total, “Cindy”, “Jackie”, “Helen”, and even run/row 5k to indicate changes in your fitness – for better or worse. 

Many of you might be doing today’s workout, “Jackie” for the first time.  Well here’s what you should do, make sure you write your time down.  Be sure to note if you used modifications or scales for any of the movements.  The idea is that when we retest this in the coming months, and we will, you will have actual data that suggest that you’re overall fitness levels are changing.  You’ll be able to look back through your journals or search on any of the apps you use for tracking and see what you did previously and compare it moving forward.  

This goes for all the workouts we do as well.  Be sure and write down, record via BTWB, or if you have an amazing memory simply remember what time you got or how much weight you lifted.  We record all this data so we can look back and see how far we’ve come and the changes we’ve made during our CrossFit journey.   


  1. Pottsie :

    What’s a thurster? It’s been in, like, 2 words this last week…

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