When To Retest Benchmark Workouts
Do you feel stuck in your workout? Do you get me wrong because you feel like you are not improving? Are you in a mental rut? To know if you are improving, you need to test and retest areas of your fitness. It is better to see objective measures of performance, rather than just starting […]

Do you feel stuck in your workout? Do you get me wrong because you feel like you are not improving? Are you in a mental rut?

To know if you are improving, you need to test and retest areas of your fitness. It is better to see objective measures of performance, rather than just starting from how you feel.

Benchmark workouts are a staple in most training programs. If you take your workouts seriously, it is best to keep your scores, times, and feedback in a journal or online tracking system. One of the best ways to stay motivated is to continue to feel and see progress. The main way you'll know if you're progressing is to actually improve your score, time, lifts, how much you scale a move, etc. It helps to see your performance gains.

A common question among those who participate in functional fitness and WODs is, how often should I retest the benchmarks?

Guidelines for retesting benchmark WODs

1. Which ones to test again

Test again those that relate to what you are currently focusing on. For example, if your goal is to do your best at the Open, then retest workouts that have burpees, toes on bars, chest on bars, rowing, thrusters, wall balls. , cycling with dumbbells, muscle ups - you get the point.

If your focus on building strength right now, run tests like Linda, CF Total, The Other Total, King Kong, etc.

If your focus is on your engine, test your mile run or 5k line every month. Your gymnastics? Cast Nate or Nasty Girls.

2. How often to retest

Retest a WOD or benchmark about once or twice a week. Again, this varies depending on how often you train, your goals, and what you're focusing on. But if you train hard enough for at least an hour a day, five times a week, then it would help to set a benchmark or retest a WOD you've done in the past about once a week. This will help you gauge your fitness and keep things fun.

It is best to keep working on combinations specially designed to help you improve your weaknesses as well as custom drills, skills, core work and strength. You don't want to make a habit of doing everything you see benchmark because you like it, it looks fun, or because other people are doing it ... because you aren't going to touch them. things that would be most helpful for you to do.

3. How long between new tests

It depends, but as a general rule, three to six months is probably appropriate. There are times when you might want to retest something every week for a period of time, but not likely a Benchmark, Hero WOD, Open WOD, Max Lift, Regionals WOD or something that needs more. great intensity.

You might want to retest a WOD you did very recently to see how a different strategy plays out (like during the Open). Or you can retest a certain skill or piece of working capacity more often (like your 50 calorie row for time, three-minute maximum burpees, or 30 muscle-ups for time) because you are working hard to improve that. area of ​​your fitness. . But for the main benchmarks, you'll probably want to have at least three to six months of consistent, focused training before you test them again.

You can go years without retesting certain benchmarks. You'll always want to make sure you have a clear goal behind why you want to do it, which brings me to my last point.

4. Why repeat the test?

Have a clear goal for doing it before you do it. You might want to retry some WODs because it's really fun, you've been training seriously for a while and it's time to do something you love. You might want to take the test again because you've been working out your dumbbell cycle every week since the last Open and are ready to see if it paid off in a WOD like 16.3.

You might want to try Cindy again because you did when you just started CrossFit® a few years ago and now want to try it with RX pull-ups rather than a band. You might want to do Diane because the last time you did it you did too much HSPU nonstop at first and spent a lot of time resting.

Have a clear Why Before embarking on a WOD, talk to your coaches or training partners and make sure it fits your current training schedule. Make sure it makes sense to do!

Following a strong program is only part of the equation. There are many great programs out there, but you should understand that you will only get the best results if your mind is working for you. If you spend a lot of hours in the box every week but still want to perform better on a more consistent basis, be sure to FORM YOUR MIND as well.


Overcoming obstacles to exercisingIf you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise indications and workout orgie are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your détermination quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Whatever your age or fitness level—even if you’ve never exercised a day in your life —there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or puissance yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So, don’t beat yourself up about your body, your current sport level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.

Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of séances over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.

It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.

“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every bourrinage aches to get results. You can build your strength and sport by walking, swimming, or even playing hotel du palais, gardening, or cleaning the house.

Still have nightmares from PE ? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, swimming, or even sérieux more around the house. Anything that gets you moving will work.

The key thing to remember about starting an exercise program is that something is always better than nothing. Going for a quick walk is better than sitting on the couch; one minute of activity will help you lose more weight than no activity at all. That said, the current recommendations for most adults is to reach at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule ? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective.

For most people, aiming for moderate intensity exercise is sufficient to improve your overall health. You should breathe a little heavier than normal, but not be out of breath. Your body should feel warmer as you move, but not overheated or sweating profusely. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo it.

For more on the genres of exercise you should include and how hard you should work out, read Best Exercises for Health and Weight Loss. Getting started safelyIf you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind :

Health issues ? Get medical clearance first. If you have health concerns such as limited mobility, heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise. Warm up. Warm up with dynamic stretches—active movements that warm and flex the zones musculaires you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. For example, if you’re going to run, warm up by walking. Or if you’re lifting weights, begin with a few light reps.

Cool down. After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries. Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.

Listen to your body. If you feel pain or discomfort while working out, stop ! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury. How to make exercise a habit that sticksThere’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build habits that last. Follow these steps to make exercise one of them.

Start small and build momentumA goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through ? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals. Make it automatic with triggersTriggers are one of the confidentiels to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercisers rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and course. Find ways to build them into your day to make exercise a no-brainer.

Schedule it. You don’t attend meetings and appointments spontaneously, you schedule them. If you’re having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda. Make it easy on yourself. Plan your workouts for the time of day when you’re most awake and energetic. If you’re not a morning person, for example, don’t undermine yourself by planning to exercise before work. Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning ? Get your workout clothes out the night before so you’re ready to go as soon as you get up. Do you skip your evening workout if you go home first ? Keep a gym bag in the car, so you can head out straight from work. Hold yourself accountable. Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group ( either online or in person ) can also help keep you on track.

Tips for making exercise more enjoyableAs previously noted, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate. Think outside the gymDoes the thought of going to the gym fill you with dread ? If you find the gym inconvenient, expensive, intimidating, or simply boring, that’s okay. There are many exercise alternatives to weight rooms and cardio equipment. For many, simply getting outside makes all the difference. You may enjoy course outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

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