BCX: Benchmarks are Here
What’s a BCX Benchmark?
BootcampX is our barbell and strength heavy course. We are currently in the midst of our Strength Cycle. Day in and day out, our athletes push themselves to their limits. Now, once to twice a month, we will have a Benchmark Day. This is a day for our athletes to show off what they’ve built. Go balls to the wall. To track their progress overtime. And to test themselves.
Why do we need these?
To grow, it’s vital that we walk up to the edge of our limits, but do not go over the edge too often. No one gets stronger when they are injured and on the sidelines. Overuse and overtraining injuries are showing up everywhere in today’s “extreme fitness” fads, even the military is raising the question of long term safety. (ACSM paper here) Results don’t matter if we are injured & out after 9 months.
Daily competition during workouts sounds great and can be fun, but it encourages athletes to go over the edge increasing the risk of injury and thus, losing strength and fitness. Hence benchmarks. The daily workouts, we view as “training” for Benchmark Day. In training, sometimes, you need to back off and go 70%. Sometimes you need to push it to 105%. We work hard in class to learn how to read our bodies and tailor our effort to our biological feedback, everyone is different.
Without further ado, here’s the first release of BCX Benchmarks.
-Timed 20 yard shuttle
-Squat, 3 rep max
-Bench, 3 rep max
-Deadlift, 3 rep max
-Strict Pullups, max reps
-Revolt: 400m run, 50 pushups, 400m run, 50 airsquats, 400m run, 25 kb swings (1.5pood/1pood), 400m run, 25 burpees (for total time)
-Fast: 3 Rounds: 40 airsquats/30 pushups/20 kb swings (1.5pood/1pood)/10 burpees (for time)
BootcampX’ers, get ready, this start now. Our first Benchmark Day is coming up fast!
Want to know more about our programs, or to sign up? Send us a note, and we’ll do the rest. Get Started at BTC