On July 13th and 16th we wrapped up our 6 week testing of 2 movements: The 3RM Thruster and the 1-Mile Run.

My congratulations to everyone that made the consistent effort to attend those classes and put out their best efforts. I thank you for your continued assiduous reporting of your results into Wodify. Because of that we can come up with some thorough statistical analysis to  determine if our programming is hitting the mark. You can also take the data below to see how your performance stacks up with the rest of the gym.

We’ve recently hired Jenika to be the Medical Office Assistant to Dr Shore. She’s also is well versed in statistics. She took your raw data from Wodify and compiled the following (Don’t worry. I had to look up “kurtosis” as well.)

3RM Thruster- We chose the Thruster to measure as it is a clear indicator of complete body strength, namely the core. The trunk generates the most power during this 10 second movement, but as the 3rd rep comes about, more reliance on the shoulders is necessary to follow through on the press out. There’s no where to coast on this one. An improvement on your thruster means you are on your way to improving every aspect of your strength inside and outside of the gym. Males saw an average improvement of 19.857 pounds, and women saw an average improvement of 10.5 pounds.

Weight Improvement – Female Weight Improvement – Male
Mean 10.5 Mean 19.857
Standard Error 1.810 Standard Error 2.115
Median 10 Median 20
Mode 10 Mode 20
Standard Deviation 8.095 Standard Deviation 12.514
Sample Variance 65.526 Sample Variance 156.597
Kurtosis 0.644 Kurtosis -0.756
Skewness 0.731 Skewness 0.190
Range 30 Range 40
Minimum 0 Minimum 0
Maximum 30 Maximum 40
Sum 210 Sum 695
Count 20 Count 35
Largest(1) 30 Largest(1) 40
Smallest(1) 0 Smallest(1) 0
Confidence Level(95%) 3.788 Confidence Level(95%) 4.299

Improvements for Females

Total 3RM Weights for Females

Improvements for Males

Total 3RM Weights for Males

1 – Mile Run – Nobody wants to run a mile as quickly as they can. Especially not 6 weeks in a row. Especially during 30+ degree weather in the wilting sun. But a lot of you did anyway! *High 5s* The mile run is a unique energy pathway to work on. The Glycolytic energy pathway is the dominate system being used to carry your bodyweight anywhere from 5 1/2 minutes to 10 minutes. After 6 minutes, the body has difficulty maintaining the above average pace and will shift into the Oxidative energy system. Improvements in your 1-mile run inevitably result in improved anaerobic and aerobic capacity. That ability to move quickly and for longer periods of time. Handy for sprinting to your gate after a delay in airport security, but also nice for when you go hiking with your non-CrossFit friends and you get to enjoy the view waiting for them to catch up.

I was curious to see if Time of Day had any bearing on how well the average mile run was completed. We simply don’t have enough conclusive, substantive evidence to back this up as people went to different classes, and some classes had some exceptional runners that skewed the data. Just for fun, here’s the average 1-mile broken down by class:

6AM – 7:56
9:30AM – 8:01
4:30PM – 7:44
5:30PM – 8:03
6:30PM – 7:33
7:30PM – 7:12
Once again, we saw fantastic improvements in everyone’s 1-mile run effort. The average improvement was 22 seconds. And hats off to Brian Tuccori who took nearly 2 minutes off his time (a person can make a sandwich and eat part of it in 2 minutes)!

Total Gym Progression
Mean 22.691
Standard Error 3.0312
Median 18
Mode 13
Standard Deviation 22.480
Sample Variance 505.366
Kurtosis 6.463
Skewness 2.265
Range 115
Minimum 1
Maximum 116
Sum 1248
Count 55
Largest(1) 116
Smallest(1) 1
Confidence Level(95%) 6.077
Average Time to do 1 Mile.. 7:55

We, the coaches, are real happy with the results. Our next 6 Week measurement is underway. The 5RM Overhead Squat and Pistols. The former is not necessarily going to be measured as our aim on this stretch is to enable as many in the gym to get their first alternating set of pistols.

Be Fit! love Life!