Monthly Benchmarks Beginning in January

Dec 27th, 2011

Monthly Benchmarks Beginning in January


AJ & Julie at the holiday party

In an effort to create a tighter feedback loop for your performance in the gym, beginning in January, we’ll be designating a strength benchmark and a conditioning benchmark that will be tested at the beginning of the month and then again at the end of the month.  The benchmarks will change each month, but it will always be a pair:  one strength movement and one conditioning workout.

For January, the benchmarks will be as follows:


Back Squat 5-Rep Max

Conditioning Workout:

Max Rounds Plus Reps in 10 Minutes:
7 Pull-Ups
10 Hand-Release Push-Ups

These two workouts will be programmed into our normal workout cycle; no need for you to do them during rest days.

The benchmarks will give you a clearer idea of how you’re progressing and will give us a quick assessment of whether our programming is hitting the mark.  In other words, it’s a win-win for all parties involved.


  1. D-Sal December 27, 2011 at 4:35 pm

    On a slightly related topic, does this mean that we will also bring back the PR of the Month board?  It’s fun to be able to track other people’s progress as well, esp. those in different class times.

  2. Zeke December 27, 2011 at 5:24 pm

    I agree with D-sal metrics are a fun way to keep things motivated and I would also suggest better follow up on posting for the challenges.  The numbers, unless I missed something, have still not been posted for the weighted pull-up challenge (November), even though one of the top women jacked up her shoulder getting a big number.  For many, it kind of lets a little bit of air out of the challenges if numbers fall in a silent forest.

  3. lcostain December 27, 2011 at 8:22 pm

    I think the most important thing about this post is how great AJ and Julie look in that photo, no?

  4. Mike Minium December 28, 2011 at 4:15 am

    D-Sal and Zeke,

    No, we will not be posting PRs of the month.  That’s for your own training and being able to track progress.  We will want to know if people PR’d in the two benchmarks, but I’m not going to run an equation for every person in the gym to figure out who had the best overall improvement.

    Regarding the pull-up challenge, that’s a mea culpa.  I accidentally deleted the photo that had everyone’s weighted pull-up totals, and when I asked a couple of people who were in the top 3 what their total was, they couldn’t remember, so I just scrapped it.

    Also, just as a side note, just because someone injured themselves doing the challenge, it doesn’t make it more worthy of recognition (when comparing them to someone who didn’t injure themselves), so that’s not a motivating factor for me to post the data.  I would’ve posted the data if I still had the photo, to be sure, though.

    The squat challenge top three men and women (no women have done it yet) will be going up at the conclusion of the month, though.

  5. Aurn December 28, 2011 at 5:13 am

    Before/After challenges are motivating as all hell for me, so I’m jazzed about monthly benchmarks. It’s also why I purchase any product with a before and after photo.

    I own a lot of oxyclean. 

  6. Zeke December 28, 2011 at 7:01 am

    For the explanation.  I thought something was up with November considering how meticulous you are with the white board.