Tracking Your Benchmarks
By: Nora Sweet
I wanted to share with everyone why it is so important to track your scores, especially your benchmarks! Take the WOD Grace, 30 reps of Clean and Jerks at 135/95#, which we did last Monday. We do this WOD typically for Barbell for Boobs (B4B) and other times too. I started coming to CrossFit Max Kane in May of 2013 (I can’t believe it will be 3 years this year!). So the first time I attempted Grace I went for 90# with 3 months of CF under my belt. Let’s just say by looking at my time of 13:36 and the fact that I could not finish the 30 reps, I went way too heavy but I was stubborn when I first started.
The next time I did Grace was B4B was a couple months later in October. This time I knew that I was never going to finish the WOD in the expected time so my goal was to RX the weight but do half the reps. FYI I had to split jerk every single rep of those 15 reps. It took me 8:47 as long as or longer than the rest of ladies who RX’d the WOD completely. BUT I did it in 4:49 minutes faster than the first attempt!!
Let’s fast forward to last year! We did B4B again and I’m way stronger than from when I first started. But I had no cardio conditioning at the time because I was on a strength program to work on Olympic lifts. So I went for it anyway and I got 6:14!! That is 2:33 minutes faster than I did it 2 years ago and I did double the reps!! Even though I know I could have done better I was happy it was better than my last attempt at Grace.
So let’s talk about last week!! Since my last program, I have been really pushing myself to keep moving and take shorter breaks in WODs to get my condition and mental game up. I had a game plan for how many reps I would do and when to take my short breaks. I got a SUB 5 time of 4:38!!! How freaking cool that?! It was another 1:36 minutes faster than just 3 months ago! It is so great to be able to look at how far I’ve come and where I started! If you don’t track your times and weights throughout the year, how will you know if you are getting any better or not???