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September is BENCHMARK month!

Posted on by Alycia

September is BENCHMARK month at CrossFit Aspire! Almost all of September’s workouts will be CrossFit Benchmark workouts.

What is a benchmark workout and how is it different than what we normally do?

On any given week, Justin will put together a series of workouts that he feels would best benefit the general population of our gym. The workouts can be modified for new people, and everyone uses a weight that is a % of the weight they lifted in the strength part of class. Essentially, you are doing your own version of the workout, in a group setting.

A benchmark workout is one that CrossFit Headquarters devised, and is done by the hundreds of thousands of CrossFit athletes around the world. Some of these are named after the original women of CrossFit, back when it was just a single gym out in California. Some are named after fallen soldiers and the workout is CrossFit’s way of honoring their service.

Just like regular workouts, some are long, some are short, some are heavy, some are light, etc. They differ in that instead of using a % of your strength weight, the weights are usually ‘prescribed’. Again, just as in any workout, you are encouraged to scale the weights down to accommodate your strength levels. If you are unsure of what weight to use, please ask your coach!

Why are we doing this?

TO MARK PROGRESS: Benchmark workouts are great for doing just what their name says – for benchmarking your progress. As fun as it is to do random workouts all of the time, it makes sense to repeat the same ones to see how much progress you’ve made.

We will be repeating these workouts in January to see your progress. Over the winter months, you’ll be making progress, getting stronger, doing a 30day nutrition challenge, sticking with CrossFit over the holidays, and we’ll use the re-test to see how far you’ve come!

TO COMPARE: You can also use these workouts to compare yourself to CrossFit athletes around the world. A simple Google search will tell you the top scores for just about all of the CrossFit benchmark workouts.

Since these workouts have been done by other CrossFit athletes before, feel free to look up videos of other people doing the workouts. You’ll be amazed at the human potential to move heavy weight quickly!

TO ASSESS: These workouts will give us an idea of where the weaknesses and strengths of the entire gym lie. This month will give us an opportunity to see if we can make bigger efforts towards working on a few specific skills or movements over the next few months.

TO HAVE FUN & LEARN CROSSFIT: After this month, you’ll be able to carry on conversations with CrossFit athletes around the world, as you’ll all be speaking the same language. If someone comes up to you and asks you what your “Grace” time is, or what weight you do “Jeremy” with, you’ll know how to answer them! This will deepen your knowledge of traditional CrossFit workouts and you’ll have fun doing them!

We hope you enjoy Benchmark September!!

Other Upcoming Awesomeness:

Oct, Nov & December 2013: Assess and improve upon gym-wide weaknesses. Get stronger. Continue to make progress on all CrossFit skills.

January 2013: Benchmark Re-Test month. See how you’ve improved since September.

February 2013: Next SUPERHERO SUNDAY event at the gym! Exact date TBA.

Jan/Feb 2013: Post-holiday diet assessment and clean up.

February/March 2013: CrossFit Games Open. (The first round of competition that leads to the CrossFit Games in July. You’ll be competing in our gym and posting your scores online to see how you stack up against CrossFit athletes worldwide!)

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