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Old 09-15-2008, 06:33 PM   #1
Tommy Desrosiers
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Back to Crossfit :)

So, I'm starting Crossfit again (back from a knee injury 1 year ago).I'm very happy to start again as Crossfit missed me much.. long nights sweating and trying to catch my breath all the time, you know what it is :P As there's no affiliate near me, I decided to go to my university gym which lacks of some crossfit equipement like gluteham sit-ups stand or box to jump on but i guess i can deal with that. Here's my question, This time, I want to track my progress from the start of my crossfit adventure. What would be good "benchmarks" to start from?

I was thinking about
Deadlift-1RM
Back Squat-1RM
Bench Press-1RM
Pullups:#
5KM:Time
Fran maybe? (i don't think i'm ready for this but.. i'd do it)

I'm a bit lost in this so I want you guys to give me some ideas to accurately know where I was when I started(again). Thanks a lot crossfitters.
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Old 09-15-2008, 08:10 PM   #2
Brian Bedell
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Re: Back to Crossfit :)

I'd skip the bench press. Those are good, I don't know your current fitness level but you prob don't want to go to 1rm max if you are just getting back into it. Also, shoulder press, push press, jerk, C&J, BMI, snatch, ohs, pushups, There are probably some other great "benchmark" wods, Angie maybe. FGB is good.
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Old 09-16-2008, 06:29 AM   #3
David Sumner
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Re: Back to Crossfit :)

Here are some good workouts to measure your gains:

Crossfit Total. Best if you do this after spending some time on form before you go heavy for the first time back.

Tabata Something Else, Chelsea, or Cindy

Angie or Barbara

Fight Gone Bad or Jackie

Helen or Fran

Rower. If one is available. Times on 500m, 2000m.

Go with those that won't cause equipment issues or require too many substitutions as those will skew your results.

Last edited by David Sumner; 09-16-2008 at 06:37 AM..
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Old 09-16-2008, 06:29 AM   #4
David Sumner
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Re: Back to Crossfit :)

double post
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Old 09-16-2008, 10:22 AM   #5
Moran Bentzur
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Re: Back to Crossfit :)

I would say just skip the whole thing altogether.
Almost everyday in crossfit you do a benchmark workout. Just start doing the WODs (scale/ease into it cuz you are coming back after a long pause and injury). In about 1 month you will have done most of the benchmark workouts everyone here will tell you to do.
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Old 09-16-2008, 10:29 AM   #6
Justin McGinley
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Re: Back to Crossfit :)

Pick a few things you want to be better at.

Do them now, and compare again at a later date. (For me it is 5k time, dead hang pullups, and deadlift 3RM) For you it could be completely different things.
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