Thursday, April 13, 2017

Retesting Builds Confidence

At the beginning of the school year, I programmed the benchmark workout "Karen" (150 Wall Balls for time) for my CrossFit class.  I quickly realized that it was too much for them to handle, so we scaled the the reps down to 100 Wall Balls and gave them a 10 minute time cap to finish.  Most of them, with the exception of a few, could not finish 100 wall balls in under 10 minutes, weren't hitting depth, and were definitely not hitting the 9-10ft mark.  Fast forward to yesterday, all but 3 students completed the full "Karen" WOD, getting all 150 wall balls in under 10 minutes, hit full depth in their squat on every rep, and hit the 9-10ft mark on the wall. Some students even increased their rep count by close to 60 reps and did the workout 3-4 minutes faster finishing around the 7 minute mark! The 3 students who didn't finish all 150 wall balls still improved their rep count by an average of 35-40 reps within the same time domain.  After they peeled themselves off of the floor, they stood tall and were extremely proud of their progress.  It is so important that we re-test workouts so that students know their hard work is paying off.  Great job Vision CrossFit, keep up the good work!

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