When I started CrossFit back in 2011, the most important incentive was “you compete on your own terms” and I think that still applies. But if you wanna compete against yourself, it has to be measurable.  So you need standards and that’s why there is benchmarks. Though its very intriguing to peak at Dan Bailey doing “Grace” or Jason Kaplan doing “Fran”  in 1:53 back in 2011!!

The programing of this massive benchmark brawl is very exciting. There is a little of everything involved. Starting off with the heavy lifting, going into a “primer” of 2K row to get the pulse up. Then head straight into no-breaths-land of Grace and Fran. To finally sum it up with strength endurance of Kettlebell Swings and Toes2Bar.

I’m glad to say that my previous 1RM in both Backsquat and Deadlift is easy to reach, which means there is more in the tank for new PR’s. Presses has never been a favorite and I’ll have to revisit that one.

Now, about Grace. This is definatly an interesting one. I went for a lighter weight to maintain the speed. But it was very quick and I could have gone for 60kg rather then 50kg. Next time…

Fran, you B…. I’ve been waiting your you since the first time I saw this YouTube-clip and decided to do that one, “once I have the proper technique…” Back then I could not do a strikt pullup and still struggle with it. But I did it. Round 2 with set of 15’s was just a big blur, once in Round 3 with set of 9’s I finally got what it was all about. I defiantly wanna revisit both Grace and Fran, probably the same day since they are so quick and complement each other. With a better game-plan.

This Benchmark brawl, takes about 2 to complete and will get you a few numbers into the account. Which is good since its so tough to get started. Now you have the most basic lifts, 2 very important girls, an understanding of your working capacity in DU, T2B and KBS and probaly a better understanding fo yourself. Don’t forget to not the times, weights and do revisit after 6month, 12months.


Performed at: CrossFit Söderort

CrossFit Total
1RM BackSquat
1RM Shoulder Press
1RM Deadlift

2K Row

30 Clean & Jerk

21-15-9 Thruster/Pullups

5min Double Unders AMRAP

Max Kettlebell Swings

Max Toes2Bar