It’s one thing to make a vague New Year’s resolution. It is a wholly different thing to test yourself objectively and use that test as a benchmark to revisit later in the year. For example, instead of just resolving to lose weight, you can step onto a scale and write down the number you see. That number becomes the baseline to which you will compare all trips to the scale throughout 2012. If anyone sees your number, feel free to tell them it’s the combination to your gym locker. If you are not obsessed with weight but instead want to improve you body shape—which we think is actually a healthier approach—take off your shirt and snap a picture. But don’t carry that picture around on your cellphone unless you don’t care if it winds up on TMZ.
There are lots of ways to set a benchmark. The key is finding something that can be evaluated or measured in a repeatable way. In that spirit, today our gym took us through a series of heavy lifts known as the Crossfit Total.
There are lots of ways to set a benchmark. The key is finding something that can be evaluated or measured in a repeatable way. In that spirit, today our gym took us through a series of heavy lifts known as the Crossfit Total.
Crossfit describes the Crossfit Total as “the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.” This may be a tad overstated. The “most effective lifts” for testing “functional strength” may apply to the deadlift and the squat, but the strict press never really comes up in real life.
For those who have never done it, the strict press involves taking an Olympic barbell from chest level to overhead without bending your legs or recruiting any help from your hips. This is a tough lift to learn because 65 million years of evolution wants desperately for you to use your legs and hips when pushing weight overhead. Watch the least athletic person on your next plane flight put his or her luggage into the overhead compartment. In every case you will see people, no matter how awkwardly, recruiting momentum from their lower body to keep their bag from crashing down on the head of the person in the seat below them. The strict press may be a useful lift for measuring upper body strength, but calling it “functional” is like arguing that studying sword swallowing will improve your fencing skills.
The best part of the Crossfit Total is that you have 20 minutes to complete each lift so there is plenty of time for recovery between lifts. Typical Crossfit workouts are frantic. They typically involve both weights and cardio movements with the goal of doing the workout as quickly as possible. Your heart rate jumps though the roof. Your breathing gets so hard that anywhere outside of a Crossfit gym people would call 911, or at least try to calm you down while making you breathe into a paper sack. The Crossfit Total feels more like being one of those old men who hang around in the gym all day barely touching a weight or machine and never breaking a sweat. We made the occasional lift, but most of our time was spent wandering aimlessly and chatting.
We both hit personal records in all three lifts. In Andrea’s case, that put her easily in the top half of the women in the gym. In the case of Steven, his best lifts ever put him squarely in the bottom third. We haven’t seen anyone else’s numbers yet, but it’s possible that Steven came in dead last. Regardless of the comparison to others, the important thing is that we now have number to which we can compare ourselves. These are the benchmark numbers we will use when revisiting the Total later in the year.
Create your own benchmark. We don’t care if it’s health and fitness related or typing speed. The key is to making effective resolutions for the New Year is measurability. And yes, we know that it is already January 3rd. It’s not too late. It’s no different than backdating a check. If you are a true stickler for rules, you can always start on January 23rd with the Chinese New Year and the Year of the Dragon.
For those who have never done it, the strict press involves taking an Olympic barbell from chest level to overhead without bending your legs or recruiting any help from your hips. This is a tough lift to learn because 65 million years of evolution wants desperately for you to use your legs and hips when pushing weight overhead. Watch the least athletic person on your next plane flight put his or her luggage into the overhead compartment. In every case you will see people, no matter how awkwardly, recruiting momentum from their lower body to keep their bag from crashing down on the head of the person in the seat below them. The strict press may be a useful lift for measuring upper body strength, but calling it “functional” is like arguing that studying sword swallowing will improve your fencing skills.
The best part of the Crossfit Total is that you have 20 minutes to complete each lift so there is plenty of time for recovery between lifts. Typical Crossfit workouts are frantic. They typically involve both weights and cardio movements with the goal of doing the workout as quickly as possible. Your heart rate jumps though the roof. Your breathing gets so hard that anywhere outside of a Crossfit gym people would call 911, or at least try to calm you down while making you breathe into a paper sack. The Crossfit Total feels more like being one of those old men who hang around in the gym all day barely touching a weight or machine and never breaking a sweat. We made the occasional lift, but most of our time was spent wandering aimlessly and chatting.
We both hit personal records in all three lifts. In Andrea’s case, that put her easily in the top half of the women in the gym. In the case of Steven, his best lifts ever put him squarely in the bottom third. We haven’t seen anyone else’s numbers yet, but it’s possible that Steven came in dead last. Regardless of the comparison to others, the important thing is that we now have number to which we can compare ourselves. These are the benchmark numbers we will use when revisiting the Total later in the year.
Create your own benchmark. We don’t care if it’s health and fitness related or typing speed. The key is to making effective resolutions for the New Year is measurability. And yes, we know that it is already January 3rd. It’s not too late. It’s no different than backdating a check. If you are a true stickler for rules, you can always start on January 23rd with the Chinese New Year and the Year of the Dragon.
