meet the girls - the pinnacle self · pdf filegirlsgirls meet the benchmark crossfit workouts...

girls meet the BENCHMARK CROSSFIT WORKOUTS karen AFAP 150 wall balls 20 lbs 20 lbs WALLBALL chelsea emom for 30 min 5 Pull-ups 10 Push-ups 15 Squats angie afap 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats fran 21-15-9 Thrusters Pull-ups 95lbs helen 3 rounds 400m run 21 kettlebell swings 12 pull-ups 1.5 Pood amanda 9-7-5 135 lbs Muscle-ups Snatch mix it up These girls represent some of the most difficult WODs with the combinations of heavier barbell movements and calisthenics. helen fran karen angie kelly lynne nicole amanda nancy annie eva isabel jackie linda elizabeth grace mary diane chelsea barbara cindy nice to meet you. cindy amrap in 20 min 5 pull-ups 10 push-ups 15 squats mary amrap in 20 min 5 handstand push-ups 10 single leg squats 15 pull-ups Just yo’ body These first girls represent the “lightest” as they consist only of body weight movements. eva 5 rounds 800m run 30 kettlebell swings 30 pull-ups 2 pood annie 50-40-30-20-10 Double unders Sit-ups no bars here Here come the props as bodyweight movements and fun things like wall balls collide. elizabeth 21-15-9 Cleans Ring dips 135lbs nancy 5 rounds 400 m run 15 overhead squats 95 lbs jackie Afap 1000m row 50 thrusters 30 pull-ups 45 lbs kelly 5 rounds 400m run 30 24” box jumps 30 wall balls 20 lbs WALLBALL 20 lbs barbara 5 rounds 3 min rest 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats nicole amrap in 20 min 400m run Max rep pull-ups diane 21-15-9 Deadlift Handstand push-ups 225 lbs N A T I O N A L W E A T H E R S E R V I C E Greg Glassman Q: WHY ARE THEY NAMED AFTER GIRLS? “According to the National Weather Service the use of short, distinctive given names in written as well as spoken communications is quicker and less subject to error than more cumbersome identification methods, so since 1953 storms have been assigned female given names. The convenience and logic inspired our granting a special group of workouts women’s names.” THE CROSSFIT JOURNAL ARTICLES, "BENCHMARK WORKOUTS” ISSUE 13 SEPT. 2003 The graph shows the different types of WODs that each benchmark represents. For example, Angie represents a “bodyweight” WOD, while Isabel represents a “lifting only” WOD. The girls are also color coded according to this standard below. Bodyweight Metcon (no bar) Lifting/calisthenics Lifting only total reps of bodyweight movements 0 500 1000 1500 2000 Sit-ups Push-ups Air Squats Pull-ups Pull-ups Air squats Push-ups Sit-ups 1,566 1,025 781 450 The graph represents the total number of combined bodyweight reps in all the benchmark WODs. For the AMRAP workouts, it was calculated assuming the athlete completed 10 rounds of Mary and 15 rounds of Cindy. 20% 33% 33% 14% training focus isabel Afap 30 Snatches 135 lbs grace AFAP 30 clean and jerks 135 lbs lynne 5 rounds max reps Body weight bench press Pull-ups linda 10/9/8/7/6/5/4/3/2/1 Deadlift 1 1/2 body weight Bench body weight Clean 3/4 body weight get heavy Finally, the “heavies”. These girls are all about barbell movements that use heavy weight to build strength and nothing else.

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girlsgirlsmeet the

BENCHMARK CROSSFIT WORKOUTS

karen

AFAP

150 wall balls

20 lbs

WALLBALL

chelsea

emom for 30 min

5 Pull-ups10 Push-ups15 Squats

angie

afap

100 Pull-ups100 Push-ups100 Sit-ups100 Squats

fran

21-15-9ThrustersPull-ups

95lbs

helen

3 rounds

400m run21 kettlebell swings12 pull-ups

1.5 Pood amanda

9-7-5

135 lbs

Muscle-upsSnatch

mix it up

These girls represent some of the most difficult WODs with the combinations of heavier barbell movements and calisthenics.

helen

fran

karen

angie

kelly

lynne

nicole

amandanancy

annie

eva

isabel

jackie

linda

elizabethgrace

mary

diane

chelsea

barbara

cindynice to meet you.

cindy

amrap in 20 min

5 pull-ups10 push-ups15 squats

mary

amrap in 20 min

5 handstand push-ups 10 single leg squats15 pull-ups

Just yo’ body

These first girls represent the “lightest” as they consist only of body weight movements.

eva

5 rounds

800m run30 kettlebell swings30 pull-ups

2 poodannie

50-40-30-20-10Double undersSit-ups

no barshereHere come the props as bodyweight movements and fun things like wall balls collide.

elizabeth

21-15-9CleansRing dips

135lbs

nancy

5 rounds

400 m run15 overhead squats

95 lbsjackie

Afap

1000m row50 thrusters30 pull-ups

45 lbs

kelly

5 rounds

400m run30 24” box jumps30 wall balls

20 lbs

WALLBALL

20 lbs

barbara

5 rounds 3 min rest

20 Pull-ups30 Push-ups40 Sit-ups50 Squats

nicole

amrap in 20 min

400m runMax rep pull-ups

diane

21-15-9Deadlift Handstand push-ups

225 lbs

NATIO

L WEATHER S

VICE

Greg Glassman

Q: WHY ARE THEY NAMED AFTER GIRLS?

“According to the National Weather Service the use of short, distinctive given names in written as well as spoken communications is quicker and less subject to error than more cumbersome identification methods, so since 1953 storms have been assigned female given names. The convenience and logic inspired our granting a special group ofworkouts women’s names.”

THE CROSSFIT JOURNAL ARTICLES, "BENCHMARK WORKOUTS” ISSUE 13 SEPT. 2003

The graph shows the different types of WODs that each benchmark represents. For example, Angie represents a “bodyweight” WOD, while Isabel represents a “lifting only” WOD. The girls are also color coded according to this standard below. Bodyweight

Metcon (no bar)

Lifting/calisthenics

Lifting only

total reps of bodyweight movements

0 500 1000 1500 2000

Sit-ups

Push-ups

Air Squats

Pull-ups

Pull-ups Air squatsPush-ups Sit-ups

1,566

1,025

781

450

The graph represents the total number of combined bodyweight reps in all the benchmark WODs. For the AMRAP workouts, it was calculated assuming the athlete completed 10 rounds of Mary and 15 rounds of Cindy.

20%

33%

14%

training

focus

isabel

Afap

30 Snatches

135 lbs grace

AFAP

30 clean and jerks

135 lbslynne