Every year during the Open, one workout is repeated from previous years. This is a big part of what CrossFit is about: measuring and assessing fitness. Last friday we repeated a workout from 2018, and even though the workout is the same, the lessons from 20.3 might be quite different.
CrossFit Open 20.3:
21 – 15 – 9
Deadlifts @ 225/155#
21 – 15 – 9
Deadlifts @ 315/225#
Handstand walks for 50 ft.
The first part of this workout is the girl benchmark workout DIANE. As you may know, benchmark workouts are a staple of CrossFit. They are simple, effective, yet elegant ways of testing your fitness. They are specifically designed to assess every aspect of your physical abilities. We often use these “girls” workouts to re-evaluate our improvements. Benchmarks are great because they are usually simple and easy workouts to recreate. For example, we all know Cindy, Fran and Grace. It’s a lot easier to remember how you did, and what is score is, for Cindy, than for other similar workouts (for example, 5 Rounds for time of 10 Push ups, 20 Toes-to-bar and 30 Pistols) that are not named.
High Level Workout
For the past couple of weeks, it wasn’t too difficult to complete at least one movement Rx in the workouts. CrossFit upped a notch this week. It is only two movements, but it consists of a heavy barbell and a high level gymnastic skills. All movements this week are pretty challenging. Which speaks to the idea of always improving in CrossFit. Once you have a pretty good grip on the basic movements, you should start working toward the higher level movements. Can you deadlift bodyweight? Work toward double bodyweight. Can you do multiple Push Ups? Start working on Handstand Push Up progressions. Can you do both at the same time, in the same workout? Develop that capacity.
Not too long ago, it was believed you couldn’t be a runner and be strong at the same time. Or that if you were good at lifting weights, you couldn’t be good at bodyweight movements. CrossFit is changing that mentality. Don’t settle wherever you are. Always strive to improve your capacity in all areas. 20.3 makes sure we don’t neglect the opposite aspects of our fitness.
As mentioned above, benchmark workouts are great for retesting. In group classes we normally repeat these workouts every few months. But it is easy to see improvement if we repeat workouts too soon. Most likely, once we test, we spend a few weeks working specifically on the skills we just tested. So you are pretty fresh into training those movements. As the Open has it, repeating a workout after years is the best way to retest fitness. What we do in the gym is for the purpose of enhancing our lives, improving our health and create longevity. If that isn’t happening after a few years, then we have to reassess what we’ve been doing.
During this long period of time it is easier to see if you really are truly improving. During the course of years many things can happen, from setbacks, to personal problems, to PRs and new skills development. Therefore, the best time to retest workouts is after a few years. Ideally we are all working toward physical fitness and over the years we are getting closer to our goal. 20.3 is 18.4, so hopefully you’ve been able to improve in these two movements after a couple of years.
If you have any questions on how to get started, come chat with one of your Celebration CrossFit coaches today!
by Coach Matt