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Old 10-03-2010, 07:44 AM   #1
Carl Amolat
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Question Testing Benchmarks During 5/3/1 Deload Week

I've recently started a CrossFit Endurance + Wendler 5/3/1 hybridization (w/f/s) two weeks ago and I honestly am enjoying it. One of my ideas is to test my fitness gains with the benchmark workouts. I was wondering if the deload week at the end of the four week mesocycle is the best time for it or should I just use an entire week devoted to testing the benchmarks?
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Old 10-03-2010, 08:58 AM   #2
Júlíus Magnússon
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Re: Testing Benchmarks During 5/3/1 Deload Week

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Originally Posted by Carl Amolat View Post
I've recently started a CrossFit Endurance + Wendler 5/3/1 hybridization (w/f/s) two weeks ago and I honestly am enjoying it. One of my ideas is to test my fitness gains with the benchmark workouts. I was wondering if the deload week at the end of the four week mesocycle is the best time for it or should I just use an entire week devoted to testing the benchmarks?
That's exactly what the deload week is not; a time to test benchmarks.

Why don't you just do a "benchmark workout" after your 5/3/1 lift? No need to devote a week to "testing the benchmarks" when it could just as well be part of your regular training.
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Old 10-03-2010, 09:25 AM   #3
Carl Amolat
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Re: Testing Benchmarks During 5/3/1 Deload Week

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Why don't you just do a "benchmark workout" after your 5/3/1 lift? No need to devote a week to "testing the benchmarks" when it could just as well be part of your regular training.
I figured they were called benchmarks for a reason, to be tested as measurements of GPP.

You are right, however, I won't time them to my deload weeks and I'll do them the week after my deload week as part of regular training.
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Old 10-03-2010, 09:33 PM   #4
David Meverden
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Re: Testing Benchmarks During 5/3/1 Deload Week

I respectfully disagree with Júlíus.

You shouldn't regularly be killing yourself on your de-load week, but we have to balance recovery with the reality that we use a results based fitness program that needs to have fair evaluations. Shorter benchmark workouts done after strength work would not be a fair evaluation and longer benchmarks just don't fit anywhere in a normal 5/3/1 cycle after strength work.

So I say that near the end of your deload week, go ahead and do that Fran or Cindy that you've been meaning to hit. Maybe it will hamper you rest that week a little, but I think that effect will be small and acceptable.
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Old 10-03-2010, 10:31 PM   #5
John Stone
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Re: Testing Benchmarks During 5/3/1 Deload Week

I don't have an aversion to doing a benchmark/named WOD during deload week. I don't load the week up with them by any means, but most of the named WODs don't involve heavy lifting or excessive amounts of time, so I don't see how they would interfere with recovery any more or less than any generic metcon.
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