Get ready, because we’re set to pre-test the next benchmark workout on September 22. It will be the so-far-unnamed Benchmark #1, with slight changes for this year.

We’re one of the first CrossFit gyms to create our own specifically tailored benchmark workouts as a way to measure progress and provide goals.

Now we’re taking that innovation one step further. In the 11-week training cycle that leads to the re-test, we’re going to embark on a much less random and more structured training program.

What this means is that we’re going to do periods of block training in the classes, much like we’ve done in the specialty classes. You’ll be able to make terrific gains for your specific goals, whether they’re performance or aesthetic.

This 11-week cycle of block training is what I want to detail today.

A focused training program is the fastest way to see improvements or to reach any goal. This is especially true once you pass the beginner stage. This is what I do for my individual program design athletes.

A great example of this working in group classes are the phenomenal results seen in both the Raw Power and Body Comp classes.

This means that the workouts on a given day will be the same for 2-3 weeks, and you’ll try to add weight or finish faster than the prior week.

(Don’t worry, there will still be some differences week to week!)

The primary focus of this phase will be two-fold: building upper-body strength and aerobic power. The training week will have a set structure for the entire 11 weeks leading to the benchmark re-test.

Monday and Friday will be the high priority workouts. If you train twice per week, these are your ideal days to train.

Wednesday will be the second priority, so if you can train three days per week, a M/W/F schedule is ideal.

Tuesday is the third priority. If you have a 4x or Unlimited membership, then M/T/W/F is the best 4-day schedule.

(If you can’t train on Mon or Fri, don’t worry — you’ll still make good progress.)

Thursday will be an open day. It’s the day to make up one of the workouts that you may have missed, or if you won’t be in on Friday, you can do the Friday workout ahead of time.

Saturday and Sunday will remain constantly changing, and will be often fun partner or team workouts, but won’t be part of the weekly training cycle.

We’ll begin this phase September 24. This will be a unique opportunity for you to hopefully make gains from week to week, and then crush your benchmark re-test.

If you have questions, don’t hesitate to talk to a coach in class, or drop us an email!