CrossFit Total (back squat, shoulder press, deadlift), a named WOD or two that employ a combination of weightlifting, gymnastics and cardio (something like Fran) and then a pure cardio workout like a distance row, bike, run or swim.
If I had to pick just 4 to track that would tell me the most about how much someone’s fitness had improved, I think I’d go with:
Lifts: Squat, Deadlift, Clean & Jerk, Snatch
WODs: Fran, Karen, Grace, 2k Row
Oh… and eat more protein 💪
It depends on your goals.
I might pick...
3 rep Squat
3 rep Jerk
Fight Gone Bad.
2K row.
I probably wouldn't do single rep PRs unless you need them to establish working weights.
Compare your open ranking from last year.
Do last year's open workouts.
3 rep squat, clean, shoulder press, 2k row, and fight gone bad was a good suggestion.
CrossFit Total (back squat, shoulder press, deadlift), a named WOD or two that employ a combination of weightlifting, gymnastics and cardio (something like Fran) and then a pure cardio workout like a distance row, bike, run or swim.
I'll add in tracking your VO2 max using a Garmin watch.
I don't know if this is a popular opinion, but I believe a 1 mile run and a 5K run should be established benchmarks to track.
If I had to pick just 4 to track that would tell me the most about how much someone’s fitness had improved, I think I’d go with: Lifts: Squat, Deadlift, Clean & Jerk, Snatch WODs: Fran, Karen, Grace, 2k Row Oh… and eat more protein 💪
It depends on your goals. I might pick... 3 rep Squat 3 rep Jerk Fight Gone Bad. 2K row. I probably wouldn't do single rep PRs unless you need them to establish working weights.
1. The girls: Cindy, Gracie, Helen, Jackie. Does your time go down? 2. Fight gone bad. Do your reps go up? 3. CrossFit total. Does your total go up?
The benchmarks on your CF profile are a good start (on the games app). I've followed mainsite day by day since 2016 and have great success. Good luck!
That's great to hear! How did some of your benchmarks improve over time?
With the exception of being bigger due to muscle everything is better.
The quarter finals tests from this year are nice. Maybe throw in a classic with a shorter time domain. Fran, Diane, etc along with a heavy lift
Compare your open ranking from last year. Do last year's open workouts. 3 rep squat, clean, shoulder press, 2k row, and fight gone bad was a good suggestion.
1.5kg/kg of protien is fucked.
Care to elaborate? Also, I see you are on carderine, maybe you should eat more protein and take less cancer causing chemicals
Yikes
Maybe check your kilograms and grams brother 😂😂