Tuesday 170509

For time:
30 Snatch, 135#(95#)

At the 10 minute mark,
For time:
30 Clean & jerk, 135#(95#)

At the 20 minute mark,
For time:
100 Toes to bar

Post times to BTWB

Jackie and Hailey really enjoying their time on the rowers.

Jackie and Hailey really enjoying their time on the rowers.


We have been asked recently in person and through the suggestion box, to program more Hero and bench mark workouts.  Well ask and you shall receive.  Today we are doing 2, and really you could consider 100 toes to bar a benchmark workout, so 3 workouts today that you should be sure to log your times.  Now doing all 3 in one session might not make for the best individual times, but this is the type of workout we will program again in the future in the same order and having your times to compare will be useful.   

For those of you new to CrossFit, certain workouts are considered benchmark workouts, workouts that are popular and have been around for a long time.  Many long time CrossFitters have done both Isabel and Grace many times in the past.  If you’ve done these workouts in the past, hopefully you recorded your times, weight used, reps finished so that you can compare your past results to what you do today.  The idea is simple, record your workout results and then compare how you’ve done in the past so that you can see improvements in your level of fitness.  If you look at past results and today’s times didn’t beat your previous times, there are many variables that may have a played into this.  Sleep, diet, consistency with training, all play a part in how well you perform at certain workouts and these variables should also be tracked.  

For example, the last time I did Grace, I recorded my time, the rep scheme I used, how my diet was that day, and the amount of sleep that I got the night prior.  It looks like this; 2:09 Rx, 15, 5, 5, 3, 1,1, didn’t eat breakfast, 8+ hours of sleep. This type of information allows me to compare not just my times, but also how I was feeling that day and what I could do better.  With this type of data, you can then compare your times, but also have additional insight into how the workout went.  If you beat your previous times for benchmark workouts, great, but if you don’t it’s not the end of the world.  You’re aren’t less fit, there are other variables at play.  Be sure and record as much information as you can so you have more data than just the time you finished the workout in.  

Some of us use notebooks or logbooks, others use Beyond the Whiteboard and other online or App based products to track our workouts.  There really isn’t a perfect solution that is universal for everyone.  The best solution is the one that you can keep up with consistently.  All members of Verve receive a complimentary Beyond the Whiteboard account.  If you don’t have one and would like one, email me at eric@crossfitverve.com and I’ll set up your account.  

Regardless of what solution you choose to track your workouts, make sure you are recording them.  We will be programming more benchmark workouts and Hero workouts and you’ll want to track as much information as you can so you can compare your results moving forward.  

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