In Crossfit, we like to measure our progress through various benchmarks, 1 rep maxes and general ability to do certain skills. But why is it important for us to do this? And how does it make us better athletes?
Well the obvious reason as to why we do benchmark WODs such as “The Girls” and “Hero WODs” is to reveal our strengths and weakness and determine our progress as an athlete. We can then see if we need to improve our lifting, gymnastics or metabolic conditioning and even determine if we are lacking in any of the domains of fitness (strength, power, speed, agility, balance, coordination, flexibility, endurance, accuracy or stamina. From there, we can then set specific and attainable goals.
Benchmark WODs such as Fran, Nancy, Helen and Karen are used to test work capacity. 1 rep max power lifts such as backsquats test pure strength and 1 rep max Olympic lifts such as the Snatch and Clean test strength, power, flexibility and agility.
It is important to make a record of your different benchmark scores in order to keep track of your progress and achieve your goals.
So, don’t shy away from testing your athletic potential. When you see a benchmark WOD or 1RM on the whiteboard, give it your best so that you know where your capabilities lie.