Benchmarks: The Secret Weapon of Smart CrossFitters
Lynne Steiner • June 30, 2025
Ever feel like you’re busting your butt in the gym but stuck in a never-ending loop of sweat, soreness, and… more sweat? You show up. You grind. You recover. Repeat.
But then it hits you: “Am I even getting better?”
That’s not just gym anxiety talking. That’s your brain craving feedback—and not the kind where your coach says, “Nice work today.”
I’m talking about cold, hard numbers. The kind that whisper, “Yes, you’re better than you were last month.”
That’s where benchmarks come in.
Think of them as CrossFit’s equivalent of a treasure map. They tell you where you are, where you’ve been, and where the gold is buried.
Why Most CrossFitters Get Stuck (and Don’t Know It)
Let’s talk about the dreaded plateau. It doesn’t announce itself with a drumroll or smoke bomb.
It creeps in quietly, like a raccoon at your backyard BBQ—snatching your motivation without warning.
You might be stuck if:
- Your times feel... meh. Not terrible, not great. Just... there.
- You forget what your last “Fran” time was, or if you've ever actually done it.
- You’ve been lifting the same weights for months and calling it "maintenance."
Spoiler: It’s not maintenance. It’s stagnation.
Without benchmarks, you’re just wandering through WODs like a caffeinated squirrel—plenty of energy, no direction.
Benchmark Tests: Not Just for Pros (Or Masochists)
Benchmarks aren’t reserved for Games athletes or the masochists who love “Murph” in a weight vest in 90-degree heat.
They’re for you, the everyday athlete juggling careers, kids, and Costco runs.
Here’s what they give you:
- A Baseline: Your first “Helen” isn’t a performance; it’s a timestamp. You vs. You.
- Feedback: If you shave 45 seconds off your 2K row, that’s proof. Not a feeling. Not a vibe. Data.
- Target Practice: Goals become clearer when you have numbers to chase. “I want to improve my Cindy score by 3 rounds” is better than “I want to get better at pull-ups.”
Benchmarks turn your training from aimless sweat to strategic warfare.
The Hidden Magic of Retesting
Now let’s talk about the power move: retesting.
Retesting is like rewatching a movie and finally catching all the plot twists you missed the first time. You think, “Wait… I actually AM better. I just didn’t notice.”
That same WOD that crushed your soul six months ago? Now you:
- Know when to breathe.
- Break up reps strategically.
- Recover faster between rounds.
- Maybe even high-five someone mid-WOD because you’re not dying anymore.
That’s not just cardio. That’s growth.
What to Benchmark (Without Going Overboard)
You don’t need to benchmark every move. This isn’t a lab experiment. But tracking the right ones? That’s ninja-level training.
Start with:
- Classic Girls: “Fran,” “Helen,” “Annie,” and “Diane” are brutally beautiful in their simplicity.
- Lifts: Back squat, deadlift, clean & jerk, snatch. You don’t need to max out weekly—but a few tests a year? Game changer.
- Engine Tests: 1-mile run, 2K row, or 500m row sprint.
Keep it simple. Keep it consistent. Track and retest.
But I’m Not Competitive…
Good. Because benchmarks aren’t about being better than them—they’re about being better than you used to be.
This isn’t ego fuel. It’s proof that:
- Your hard work matters.
- Your plateaus are temporary.
- Your effort adds up—even when progress feels invisible.
Plus, if you want to know when to dial up intensity or back off? Benchmarks tell you.
They’re the breadcrumb trail back to confidence. Especially when:
- Life gets chaotic
- Your schedule wobbles
- Your motivation takes a vacation
Real Talk: Don’t Let the Numbers Own You
Let’s pause for a hot sec: You are not your “Fran” time.
The numbers are tools—not identities. They’re there to inform your training, not define your worth. Don’t fall into the trap of chasing PRs at the expense of technique, sanity, or joy.
Instead:
- Use benchmarks to guide, not punish.
- Celebrate small gains—1 extra round, 5 more pounds, smoother transitions.
- Take the data seriously, not personally.
The Smart CrossFitter’s Secret Weapon
Here’s the truth: smart CrossFitters don’t just train harder.
They train with purpose.
They log their scores. They reflect. They pivot. They know what’s working.
🧠Helpful Tip:
Choose 3 benchmark workouts (one lift, one girl WOD, one engine test).
Log your results. Retest in 6–8 weeks.
Notice what changed—and what didn’t.
Then tweak accordingly.
TL;DR? Here’s Your 10-Second Recap:
- Benchmarks = progress map. Without them, you’re guessing.
- Retesting
= proof of growth. Even if it’s small.
- Tracking = smarter training. Not just sweat and vibes.
So the next time you finish a WOD and wonder, “Did that even matter?” —look at your numbers and smile.
Because yes, it did.
And you're getting better. Whether you feel it yet or not.
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