Benchmark W.O.D. “Cement Mixer” Wednesday 5/22/19


Benchmark W.O.D. “Cement Mixer” Wednesday 5/22/19


“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s a common misunderstanding that if we allow ourselves to feel happy about something, we’ll lose our drive to improve. That in order to reach out goals, we need to hard-wire ourselves 24/7 with thoughts of how improve and develop. Ironically enough, full focus on the future is one of the most self-destructive things we can do to ourselves.

When we celebrate our victories, we feel good. On a biological level, there is a “dopamine” release. By feeling this emotion of accomplishment… we become hungry for more. We crave that next dopamine hit, moving even more aggressively towards that next accomplishment.

On the other side, if we constantly deprive ourselves of that dopamine response… we will lose our drive. This is what burnout is.

Take a moment today to think about how far you’ve come since last year. And since you’ve started this amazing lifestyle called CrossFit. No leaderboard will ever tell us the full story. While we maintain our fiery state of mind to find the next best version of ourselves, let’s celebrate today.

Benchmark WOD – 21 minutes

*Anytime you see a workout with the words “benchmark” next to it, make sure to post your score, as you’ll see these workouts again and be able to compare your fitness over time.

“Cement Mixer”

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round.


  • Starting a round every 3 minutes
  • Looking for a moderately fast run and ideally unbroken sets of toes to bar
  • Ideal timing is roughly 2 minutes for the runs and 30 seconds for the toes to bar, leaving 30 seconds for rest
  • Bring down the distance and/or rep scheme to accomplish that
  • Score is the slowest round of the 7 rounds


  • Find a variation or number that allows you to maintain a good rhythm and not a pendulum swing
  • Should be able to ideally complete these unbroken


  • If unable to run, complete one of the following
  • Should be something you can complete in 2 minutes or less
    • 500/400m Row
    • 1200/800m Bike

For the toes to bar, the goal is the hit the hollow and the arch equally. This allows athletes to generate more power while staying balanced on either side of the bar, making it easier to get the toes to make contact.

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up

With moderately fast runs today, we want to emphasize the lean we’ve been talking about over the last few weeks. The harder we lean, the faster we run.


  • Score is slowest of the 7 rounds
  • Treat the first round like it’s the fourth round
  • There tends to be some fall off, so aim for consistency throughout, not very fast speed early
  • Record times during rest period after each round if possible to document


  • Great day to push for big, ideally unbroken sets
  • If you have to break, try not to take more than one quick one (6-6 or 7-5)