Knowing where you’re at when you start a workout program is crucial in order to see how you progress. For example, let’s say the first time you try a pull-up you can do one. Then 2 months later, after working to increase your pull-up strength, you attempt max pull-ups and you bust out six – the result shows that you’ve obviously gotten stronger.
Another example is Day 1 to Day 12 workouts for On Ramp. The same workout is attempted the first day and the last day of your 12-session program to see the progress you have made in that short time. In my time at Norcal Strength and Conditioning, I have ALWAYS seen improvement in people’s times.
Last week we attempted “Nancy”, a diagnostic WOD from CrossFit (400m Run, 15 Overhead Squats – 5 rounds). For some of you in the gym, that was your first attempt at a diagnostic WOD. For some it was a test to see if you could beat your previous. And for some, you had no idea what you’re previous time was, but you remembered doing the workout.
The thing with measuring success is you have to record! Whether it’s to know how much your strength as increased on your deadlift, how much faster you’ve gotten on your 500m row, or how many inches you have lost around your midline – you have to record it to compare it!
Diagnostic WOD’s give us the same opportunity to measure our improvement by comparing our score from our previous attempt and also give us the chance (if desired) to see where we stack up with our workout buddies. Below is a list of “diagnostic WOD’s” that we may incorporate into our programming in the near future. We want to know what YOU would like to see on the white board when you walk in the gym. If you don’t comment you might end up doing something you despise! If there is another WOD you truly would love to do that isn’t listed below, let us know!
*Know that modifications can be made to any of the WOD’s if you aren’t able to do the movements.
Annie:
50-40-30-20-10
Double Unders
Sit Ups
Cindy:
20 min AMRAP
5 Pull-ups
10 Pushups
15 Squats
Helen:
3 Rounds
Run 400m
21 KB Swings
12 Pull-ups
Jackie:
Row 1000k
50 Thrusters
30 Pull-ups
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