Now that I’ve been doing this CrossFit stuff for 10 years, I’ve collected a small list of staple benchmarks for myself. I revisit them about every three months or so to check-in on myself.
As we continue to be fortunate enough to wake up each morning, we will inevitably ride through varying stages of life with highs and lows, and everything in between. Therefore, it is helpful to have some personal benchmarks for yourself that you can return to at any point in life to “see where you’re at” in whatever stage of life you are currently in.
One of my personal benchmarks is this one:
1:00 Max Effort Row for Distance
- Give yourself a minimum requirement to achieve each round, otherwise that round does not count and must be repeated.
In my current stage of life, which is 3-months postpartum with my third daughter, I gave myself a minimum of 250 meters. The first three rounds are always confident. The next three rounds start to burn, and the questions start popping up in my head. The 7th and 8th round, I have imagine my old CF coach yelling at me that if I don’t do it, I’ll have to repeat the ENTIRE SET again. The 9th round, I have to tell myself not to f*** it up this far in the game, and make it happen. The 10th round is always the most exciting, because I KNOW I can make it, and I also know I get to rest for good after this round, so I just go Donkey Kong this round. Always finish strong! :-)
I honestly wasn’t sure how I would do today. Being postpartum, I am still figuring out my body again. Using one of my personal benchmarks, though, helped me get through it. It also gave me more motivation to do it. Because it’s a workout I’ve done many times before, it was like working out with an old friend.
I also know how to scale this workout for myself through any stage of life, and then where I should be as I progress. I know that as I get in better shape again, and return to a competitive level, I should be able to do a minimum of 275m each round.
So, if you haven’t already, start making a list of lifetime personal benchmarks for yourself, and then revisit them every 3 or 4 months. Try to have a benchmark for each area of fitness, too. You know - Strength, Speed, Agility, Balance, Stamina, Flexibility, Power, Cardiovascular, Accuracy & Coordination.
For Strength, I like the “CrossFit Total.” For Speed, I like timing my 200m, 400m, 800m, and 1-mile run. For Power, I use the Snatch & Clean and Jerk. For accuracy, I go to the shooting range with my Glock.
Find your own benchmark workouts, and keep track of them in a journal or on your phone.
If you need some ideas for a lifetime benchmark, just ask us coaches! We LOVE giving you workouts! ;-)
Happy Life Training!