071228 FRIDAY “Benchmarks”

++ SPECIAL WOD TONIGHT: “In-N-Out Helen” 1800hrs. ++

(“In-N-Out Helen” stems from our colleagues at CrossFit Los Altos doing “In-N-Out Fran”):

Email “info (at) diablocrossfit” if you want to participate (so we know how many burgers to get).


0600 Workout:


21 – 15 – 9 for time:

Deadlift 225 lbs

Handstand push ups

Alternate workout:


For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

“S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.”


An example of an original benchmark.

The year is coming to a close. Did you finish your goals? Did you stick to your ‘resolutions’ for 2007?

You can read my thoughts on ‘resolutions’ from my post last year:

070103 Wednesday – New Year, More changes

In brief. . . now is not the time to make plans like “I want to eat healthier this year.” or “I am going to loose a few pounds.” These are undefinable, impossible to track, and easy to fudge.

Now is the time to say things like “I am going to eat less than 10g of refined carbs a day from now on.” and “I will lose 10 lbs of ‘Fat’ without loosing muscle mass.” In contrast, these are clear, easy to track, and black and white. Either you accomplished them or you didn’t. Either you made clear progress, or you didn’t.

Physical progression is not tracked by time, it is evaluated based upon accomplishments and performance.

Just because you have been “CrossFitting” for a year doesn’t mean you are a better athlete than when you started. Improvements in performance of desired tasks means that you are a better athlete.

December’s “Girls and Heroes” marathon has been part of this process. By attempting these benchmark workouts, even for your first time, you have now set a point to track progress. A point to improve or a reference to loose ground.

Now we are going to go a step further. For 2008 we are asking all DCFers to come up with at least 3 goals for 2008.

One strength based (examples include, a double bodyweight deadlift, CrossFit Total of 1000, etc)

One gymnastics based (examples include, an L-sit duration, a number of consecutive pull ups, etc)

One metabolic conditioning based (examples include a sub 9 min “Helen”, or “Murph” as Rx’ed, etc)

You are not limited to 3 choices. Many of us at The Shed have more than three goals to accomplish before big stopwatch signals “TIME!” for the end of the year. Think of 2008 as one big “Workout of the Year” (WOY) and you have only 365 days to finish your benchmarks.

Choose wisely, and don’t be afraid to choose something big. If you “Aim for the moon. If you miss, you may hit a star. “

The final part of setting benchmarks with us is that you have to announce them publicly. So you have to post them here, or write them on the white board at The Shed. We are all in this together, and we will rely on each other for help and encouragement (as well as some reminding).

So post your goals for 2008 “WOY” in the comments section, and prepare to celebrate your victory as each one is smashed.

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