On Monday we kick off the first day of our testing week. For those that are new (and those that need a refresher) each year in October we perform the same 4 tests / combinations of tests to track how we are doing individually and as a gym. The overall thought is that we have all become significantly better versions of ourselves during our CrossFit journey and having a way to see that progress is an important aspect of what we do. We can also identify weaknesses. What you may not realize is that there are certain things we can do as CrossFitters that most everyone you meet on a daily basis cannot. Take a moment to read through each of the tests and put your “pre-CrossFit” self through them in a thought experiment, no doubt you had no idea how fit, or unfit you were.
Each day will consist of two separate tests, we will have a relatively normal warm-up and then get into the first test. In most instances the first test will be followed by a short rest and then on to test number two. From your perspective you will not need to do anything different, show up with a good attitude and do what you can on that given day.
Most of the tests will utilize your bodyweight and age as a factor to determine your overall score. Don’t stress about the scoring calculations, we are sending a Google Form to collect and calculate this information for you. Just give each test your best shot and let the outcome take care of itself.
Sufficiently confused? We thought so…how about an example. In fact let’s just show you what each day looks like:
Day 1:: Max Power Output
These two tests are all about how much power you can generate relative to your bodyweight.
Part A: 1 rep max power clean
Description: Athletes will have 15 minutes to build to a 1 rep max power clean.
Score: ((Power Clean Weight / Bodyweight) / Benchmark) x 100 = Score.
Benchmarks:
Men = 1.5
Women / Masters Men = 1.25
Masters Women = 1.00
Part B: Max Wattage Echo Bike
Description: Athletes will have two attempts to hit the highest possible wattage on the Echo Bike. Athletes will set their bikes to “Target Cals” Men = 7, Women = 5. This should amount to about 12 seconds to hit a peak wattage. After the cals are complete the Echo Bike will display a score for “Avg Watts” and “Max Watts.” For this test you will use the “Max Watts.”
Score: ((Max Watts / Bodyweight) / Benchmark) x 100 = Score.
Benchmarks:
Men = 7
Women / Masters Men = 6.5
Masters Women = 6
Day 2: Upper body pushing / pulling
Day 1 was all about power, Day 2 is about upper body strength! How well do you push? How well do you pull? We are about to find out!
Just like Day 1, we have a standardized way to see how we stack up to our hypothetical super CrossFitter. Here is what Tuesday looks like:
Part A: 1 rep max Bench Press
Description: Athletes will have 15 minutes to build to a 1 rep max bench press.
Score: ((Bench Press Weight / Bodyweight) / Benchmark) x 100 = Score.
Benchmarks:
Men = 1.5
Women / Masters Men = 1.25
Masters Women = 1.00
Part B: Max Unbroken Pull-ups
Description: Athletes will have a single attempt (believe me you won’t want a second) to hit the largest set of unbroken pull-ups possible. Any style of pull-up is allowed: strict, kipping, butterfly, one-armed. Just make sure you add whatever style you used in the notes section of BTWB.
Score: (Max Reps / Benchmark) x 100 = Score.
Benchmarks:
Men = 50
Women / Masters Men = 30
Masters Women = 18
Day 3: Aerobic Capacity + Lower body strength
Day 3 is a test of the most fundamental and most disliked. In this combo test we are looking at your aerobic capacity in the most fundamental way possible, running. Running could easily be considered the most important human movement, over the course of history it has been the number one way to move ourselves around. The problem is CrossFitters don’t like to run, at least not the sane ones. Additionally running is typically the only thing non-CrossFitters do. We should shoot for the middle, we should be efficient and capable runners, but not to the extent that it limits our other capacities.
Maybe it will be a little cherry on top, or the carrot in front of the horse: directly following the 5k you will have 15 minutes to establish a 1 rep max Deadlift. Here’s the structure for Wednesday:
Part A: 5k run
Description: Get to the gym on time or you might miss the start of the run. Athletes will do a brief warm-up, set up a station for deadlifts and then the run begins. The coach will bike along with the class to keep you on the path and give you time checks.
Scores:
Men: 1 – [( Time in seconds – 1200 )/ 1200 ] = Score
Women: 1 – [( Time in seconds – 1290 )/ 1290 ] = Score
Masters Men: 1 – [( Time in seconds – 1380 )/ 1380 ] = Score
Masters Women: 1 – [( Time in seconds – 1500 )/ 1500 ] = Score
Part B: 1 Rep Max Deadlift
Description: Athletes will have 15 minutes directly following the 5k to build to a 1 rep max deadlift.
Score: ((Deadlift Weight / Bodyweight) / Benchmark) x 100 = Score.
Benchmarks:
Men / Women = 2.5
Masters = 2.0
Day 4: Range of motion + Discomfort
The final two tests are going to challenge your mobility / range of motion as well as your ability to handle discomfort.
All of the previous tests tested physical attributes or capabilities, but were done in a way that had a low barrier to entry. Friday’s first test will require you to have strength in a complete range of motion at the same time challenge both upper and lower body positions.
Part A: 2 rep max Overhead Squat
Description: We can all squeak out a 1 rep, but can you maintain strength and complete the full movement for 2 consecutive reps? Athletes will have 20 minutes to build to a 2 rep max overhead squat.
Score: ((Overhead Squat Weight / Bodyweight) / Benchmark) x 100 = Score.
Part B: Discomfort for Reps
AMRep10
1-2-3-4-5…..
Shoulder to overhead 105 / 70*
Burpee box jump over 20” (for all)
*Scaled weights 44/33 (empty BB)
Don’t forget to have fun with this! Don’t think of this week as a way to define you as an athlete or a person, rather it is a fun way for us to apply the principles we believe in and determine where we are all at. We are all on different paths and at different points on those paths, as you log this information into BTWB make notes for yourself on where your life is so you have a way to analyze in future years.
For me personally, the first year I did these tests was two months before Jack was born….now four years later it tells me a lot about how my priorities have shifted, but that at a minimum I am still capable and somewhat fit.
Enjoy this week, some tests you will love….and some will offer “fun” challenges.
