On Wednesday, I wrote about health being a game of consistency. This consistency is a quantity metric measured by # of workouts/month. I shared with you three best practices from our most consistent athletes (those athletes who average 25+ workouts every month).
Yesterday, I wrote to you about the quality metric in your pursuit of health. I interviewed those seeing progress through “PR’s” (personal records) most regularly and gave you the three things they all have in common.
Today I will address why the effectiveness of your workouts is measured by this “PR” data; more specifically, why this data must be observable, measureable, and repeatable.
Objective progress must be measured numerically. Often times, you will use the scale in order to determine the effectiveness of your current health program. But at RxFIT, we care less about how much you weigh and more about what you can do with that weight.
For example, who’s the healthier individual?
- A 5’5″ female who weighs 110-lbs. She can’t perform a 100-lb deadlift without back pain, run 1-mile without knee pain, or perform one pull-up.
- A 5’5″ female who weighs 160-lbs. She deadlifts 300-lbs without back pain, runs 1-mile in 7-minutes with no joint pain, and can perform over 30 pull-ups in one set.
Most people would say the second female is healthier. Yet behind closed doors, they would continue to chase the low number on the scale.
Health is the capacity to do anything, anywhere, anytime, with anyone. Our data must reflect that pursuit. Health does not favor the skinny.
Observable, Measurable, and Repeatable Data
We perform a “benchmark” workout every Monday. In total, we have 12 days of benchmarks that are repeated every quarter, or once every three months.
These benchmark workouts test a wide range of time domains and workout modalities. We have carefully put together specific tests of fitness that prioritize 10 variables: endurance, stamina, flexibility, strength, power, speed, coordination, agility, balance, and accuracy.
But these benchmark “tests” are only valid under three data assumptions:
- Observable: Data points must be plotted and viewed visually in order to see progress. In a workout, this means entering in your results to Wodify each time so we can pull up a line graph on your progress.
- Measurable: One variable must be recorded while all others are controlled. In a workout, this means that the test must record the weight, distance, and time.
- Repeatable: The test must have “standards” that can be replicated regardless of location. In a workout, this means that the barbell, type of rower, or clock are kept constant in order to ensure consistency across tests.
This is precisely why we have “Rx” standards in every benchmark workout. We strive for observable, measureable, and repeatable data every week when you retest a benchmark workout. Maintaining integrity in the test allows us (you and me) to collect valid data that can measure progress objectively.
We then talk about these results together every quarter in a one-on-one goal review. Your directive today is to schedule a goal review with me before the end of the month here.
It’s time we review your benchmark data and progress together.
3 Rounds for Time
12 Alternating Chair/Box Step Ups (Total)
12 Alternating Jumping Lunges (Total)
Rest 5:00 –
36 Alternating Chair/Box Step Ups (Total)
36 Alternating Jumping Lunges (Total)
Other Articles in this Series:
1. New Year, New Me
2. New Year: Consistency
3. New Year: Progress
4. New Year: Data From PR’s