Monday, September 2, 2013

Tuesday - WOD 206 - Benchmark WODs for 21 day challenge





So I have put some good thought into this, and here is what we are going to do for the benchmark workouts. Each athlete will complete 3 benchmark workouts this week and then again in 3 weeks. At the end of the 3 weeks, each athlete will earn points based on their improvements to the 3 benchmark workouts. These "benchmark" workouts. will test you on the "10 general physical skills". 

10 general physical skill

1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen 
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy. 
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force. 
4. Flexibility – the ability to maximize the range of motion at a given joint. 
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 
6. Speed – the ability to minimize the time cycle of a repeated movement. 
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements. 
8. Agility – the ability to minimize transition time from one movement pattern to another. 
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base. 
10. Accuracy – the ability to control movement in a given direction or at a given intensity. 


So it's not just about strength or endurance, it's about all 10!

So Drumroll Plesae.............

Benchmark 1: (score will be total rep count)
Clean and Jerk - As many reps as possible in 1 minute
Female: Beginner 45 lbs / advanced 65 lbs
Male: Beginner 65 lbs / advanced 95 lbs

Benchmark 2: (score will be distance)
Medicine ball Toss for distance (best of 3 throws)
Female: 9 lbs
Male: 15 lbs

Benchmark 3: (score will be finishing time)
3 rounds for time of:
10 Hand release Push ups
15 Anchored Situps
20 Box ups (Step ups for beginners Box jumps for Rx)

We will do most of this in pairs so that we have a counter and a motivator.
Good Luck!

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