2021 NoCoast Benchmark Program
To kick off the New Year, we are implementing a new series of benchmarks. Our goal is to provide everyone an opportunity to measure their fitness throughout the year, as well as test the effectiveness of our programming. Because of CrossFit’s constantly varied method of programming, it can be difficult to measure effective programming, and for those of you who’ve been doing this program awhile, you may find it harder to see progress on a regular basis.
During the early days of CrossFit, Greg Glassman (CrossFit’s founder) took it upon himself to define things like health, intensity, work capacity, and fitness. Most of this had never been defined before and what good is a fitness program if you’re unable to observe and measure its effectiveness? The CrossFit Journal explains it like this:
“The CrossFit program is driven by data. Using whiteboards as scoreboards, keeping accurate scores and records, running a clock, and precisely defining the rules and standards for performance, we not only motivate unprecedented output but derive both relative and absolute metrics at every workout. This data has important value well beyond motivation. Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness, supported by measurable, observable, and repeatable results.”
Our 2021 Benchmark Program is designed to test and retest your fitness through a series of 9 tests, which include CrossFit benchmark WODs, weightlifting, and conditioning. We will retest each benchmark every 4 months throughout the year, which gives us the opportunity to collect 3 sets of data points for each of the 9 benchmarks.
15 min AMRAP: 250m Row 25 Push up (Bodyweight) “Ship” 9 RFT: 7 Squat Clean, 185/125# (60%) 8 Burpee Box Jump, 36/30" (Long)
5RFT: 50 DUs 10 Jerk, 185/135# (65-70%) (Heavy) Hang Snatch, 1RM (Oly)
Front Squat, 3RM (Power)
Run 1 mile TT (Endurance)
7RFT: 10 Wall Ball 10 Pull up (Light)
Row 250m TT (Speed) FT: 100 Sit ups (Midline/Bodyweight)
Our plan is to continue to schedule as many of these benchmarks on Monday’s as possible in order to stay consistent and allow as many of you to engage in the program as possible. We hope you all have fun with these and enjoy monitoring and gauging progress as much as we do.
Good luck as we kick start 2021!