Why do we do Benchmarks?


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. 

Lifting heavy as a woman 


As a coach, I often hear women saying that they don’t want to lift heavier weights because they don’t want to look ‘bulky’. Honestly, I made this comment countless times when I first started Crossfit. I was content to snatch 25kg and press 30kg… Until I realized that going heavier not only felt amazing, but it did amazing things to my body. 

Let me tell you, I have been trying to gain muscle mass for months and it is bloody difficult! I am now able to snatch 52.5kg, clean and jerk 70kg and deadlift 120kg… And I STILL struggle to put on mass. 


For most women it is extremely difficult to gain a lot of lean muscle mass. To do so you have to lift extremely heavy and be very disciplined when it comes to diet and lifestyle. I am now starting to see some changes in my body, only because I have been making a concerted effort to gain muscle.

I promise you you’re not going to suddenly wake up with massive biceps and quads from increasing number your weights slightly. Weight lifting is extremely good for the body and has many benefits. Women shouldn’t shy away from being strong. You say you want to be lean?? How do you expect to do that without building muscle? Having a greater percentage of muscle mass also increases the metabolism… Therefore burning more fat stores… 

So seriously ladies… Try putting a little more weight on those barbells and let’s get strong together.