CrossFit Cycle 5 Testing Week Results
One of the marks of any good “training program” is the concept of progression. Nothing about our CrossFit classes is random. Constantly varied? Yes. Our aim, however, is to carefully design the program to be progressive in nature so that our members can see constant, steady improvement in their fitness levels.
As we progress through this year and beyond, we will continue to utilize six to eight week cycles of programming that include tests and re-tests. We just recently concluded an eight week cycle with a week of testing...and the results are in!
Before we get to the data... congratulations to all Windy City members who participated in our last testing week. Over the course of eight weeks, we saw some truly remarkable improvements. Be proud!
After spending some time to analyze and digest the data, we wanted to share with all of you. We plan to continue doing this for all of our cycles and testing weeks. Take a look!
Notes:
- Only Rx results were calculated for conditioning tests
- Not all results were recorded due to some members having unsigned documents attached to their Zen Planner account. If this happens to be you, please see a coach and we will get you squared away.
Day 1:
A. back squat: build to 1RM -- 15 minutes
+
B.
"Fran"
for time: 21-15-9
thruster, 95lb / 65lb
pull-up
Back Squat:
female high: 225 lbs
female average: 145 lbs
female median: 145 lbs
male high: 435 lbs
male average: 258 lbs
male median: 255 lbs
Fran:
female low: 5:07
female average: 6:10
female median: 6:25
male low: 3:50
male average: 6:40
male median: 6:10
Day 2:
A. push press: build to 1RM -- 12 minutes
+
B.
18 minutes - max rounds / reps:
15 box jump, 24" / 20"
12 shoulder to overhead, 115lb / 75lb
9 toe-to-bar
Push Press:
female high: 160
female average: 102
female median: 105
male high: 225
male average: 160
male median: 165
18 minute AMRAP:
female high: 7+21
female average: 6+35
female median: 7
male high: 7+27
male average: 5+27
male median: 5+22
Day 3:
A. clean & jerk: build to 1RM -- 15 minutes
+
B.
60 sec - max cals assault bike
4 minutes - rest
60 sec - max cals assault bike
Clean & Jerk:
female high: 145
female average: 109
female median: 110
male high: 275
male average: 170
male median: 175
Max Cals Assault Bike:
females high: 41
females average: 33.5
females median: 34
males high: 88
males average: 54
males median: 53
Day 4:
A.
"tabata" sit-ups for total reps
+
B.
"Cindy"
20 minutes - max rounds / reps:
5 pull-up
10 push-up
15 air squat
Tabata Sit-Up:
female high: 118
female average: 87
female median: 87
male high: 125
male average: 85
male median: 85
Cindy:
female high: 17+7
female average: 15+12
female median: 15+20
male high: 23+5
male average: 14+18
male median: 14+11
Day 5:
A. deadlift: build to 1RM -- 15 minutes
+
B. press: build to 1RM -- 10 minutes
+
C.
for time:
1 mile run
Deadlift:
female high: 285
female average: 185
female median: 195
male high: 425
male average: 295
male median: 305
Press:
female high: 125
female average: 73
female median: 75
male high: 165
male average: 120
male median: 120
1 mile run:
female low: 6:44
female average: 8:18
female median: 8:40
male low: 5:40
male average: 7:47
male median: 7:24