Test and Retest

Tomorrow we’re going to use the Baseline workout to test a couple of different things.  First we’re going to see how your time compares to the last time you did it (we last programmed it on January 25th).  Then we’re going to wait 10 minutes and see how well you recover in a short duration, by having you repeat the Baseline workout.  Whether you’ve done Baseline before or not, the goal for the first time through is to go as fast as possible (this workout can be done in less than 4 minutes), and for the second you should be trying to keep your time as close to the first as you can.  It’s a different take on the Baseline, and the results should be interesting.

March 16th, 2010022210-9063

Skill: Double unders

Strength: Press 5-5-5-5-5

WOD: Baseline

500m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Rest 10 minutes, then repeat the Baseline workout

Compare to 012510

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Programming Note: Due to the New England Sectionals this weekend there will be no evening classes (5 PM and 6 PM) Friday, March 19th, and no invasion Saturday, March 20th.

10 thoughts on “Test and Retest”

  1. what a great workout! Thanks for the 5:30 class for putting up some great scores to aim for!

    50kg on the press
    wod: 4:46 and 5:15 rx

  2. 50kg press
    WOD: 5:30 and 5:18, big improvement but still a lot of work to do. Nice to have Grayson on board so Justin has a pace car since we’ve all been able to use him as ours up til now.

    Nice to have you back Haley!

  3. 44kg press. WOD: 5:20 and 6:52, as RX. As RX, I said!

    I gotta show up some morning and see this Grayson in action. 80kg is quite a press…

  4. 22kg press
    WOD 6:37 and 6:20
    question: shorter time on round two means good recovery and I could have gone harder on round one? or just good recovery?

    1. Always, always go harder. If you can walk out of CFF after a fast “sprint” metcon without shortness of breath, dizziness, and losing your keys, you perhaps could have gone harder with benefit to your conditioning.

      Strength building is slow work that we do before metcon.

      1. I feel like I pushed as hard as I could both rounds so I had expected round two to be slower…but my pull-ups on two were faster. I agree always go harder! thanks JT!

  5. 6:11 and 6:43 with real push-ups and purple and black bands for pull-ups.

    1/25/10- My first CrossFit class- 8:59 push-ups on knees, 9 pull-ups with green band, 1 with green and purple (and a whole lot of JT motivational support 🙂 )

    Incredible improvements.

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