Benchmark Workouts

crossfitsucks (Photo credit: legdog)

This post is about standard workouts that can be used as comparisons from time to time to gauge your personal fitness improvements, but first we need to define what fitness is.   According to within a hundred words fitness is:

World-Class Fitness in 100 Words:
  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports.

There are many workouts you can use as a benchmark however for my personal log, I’ve decided to go with the same benchmark workouts that the ‘2012 Reebok CrossFit Games’ are using:

Here are the lifts:

FRAN [21-15-9 Reps for time of THRUSTERS & PULL-UPS]
HELEN [3 Rds for time of RUN 400m, 21 reps of 1.5 pd KB SWING & 12 PULL-UPS]
GRACE [30 Reps for time of 135lb. CLEAN & JERK]
FIGHT GONE BAD  [3 Rds of as many reps as possible of Calorie ROW, 20lb WALLBALLS, 75lb SUMO-DEADLIFT HIGH PULL, 75lb PUSH-PRESS, 20″ BOX JUMPS (In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.)]
SPRINT 400m [SPRINT 400 metres]
RUN 5 [RUN 5 Kilometres]


CLEAN & JERK The heaviest weight you can clean & jerk once.
SNATCH The heaviest weight you can snatch once.
DEADLIFT The heaviest weight you can lift once.
BACK SQUAT The heaviest weight you can squat once.
Do as many pullups as you can. No grip aids, no bands, no jumping, no resting…just jump up on the bar and do as many pullups as you can until you drop off the bar. Any grip and you can change as you go as long as you stay on the bar. Chin over on the top and arms straight at the bottom. No kipping!!!

p.s. I will try it soon…So this one I haven’t done yet, I stumbled upon it during the research of this post.  However, I couldn’t resist putting a link to it, hence the name ‘Jax Transformers‘.

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