BENCHMARK WORKOUTS – THE “GIRLS”

What is your Fran time?  You hear this question asked often among CrossFitter’s.

Fran is the most infamous of the benchmark WOD’s know as the “Girls.”  We use these foundational WODs to test our fitness development over time buy comparing our new results with our past results.

If you improve your Fran time you improve your fitness.  This is one of CrossFit’s basic assertions regarding fitness and improvement.

CrossFitter’s measure their results by setting (or not setting) personal records on lifts, skills, and WOD’s like Fran.

Following is the list of workouts know as “The Girls.” Most of these WOD’s have been around since the beginning of are beautiful works of programming created by the founder of CrossFit Greg Glassman.  These benchmark CrossFit workouts are an integral part of the CrossFit program and culture.

CrossFit’s methodology to fitness is based on measuring results and improving performance based on these results.  If you shave a minute off of your Fran time you have made an obvious and measurable increase in your fitness.

This is why everything we do in CrossFit is timed, or for reps, and documented for later comparison.  What gets measured gets improved…

THE CROSSFIT “GIRLS”

Angie
For time:
100 Pull-up
100 Push-ups
100 Sit-ups
100 Squats

*Complete all reps of each exercise before moving to the next.

Barbara
*5 rounds, time each round.  Rest precisely three minutes between each round

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Chelsea
Each min on the min for 30 minutes of:
5 Pull-ups10 Push-ups
15 Squats

Cindy
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Diane
21-15-9 reps for time of:
Deadlift 225/175
Handstand Push-ups

*For time

Elizabeth
21-15-9 reps for time of:
Clean 135/95
Ring dips

Fran
21-15-9 reps for time of:
Thruster 95/65
Pull-ups

Grace
30 reps for time of:
Clean and jerk 135/95

Helen
3 rounds for time of:
400m Run21x 52/35 Kettlebell Swing
12 Pull-ups

Isabel
30 reps for time of:
Snatch 135/95

Jackie
For Time:
1000m Row
50 Thrusters 45/35
30 Pull-ups

Karen
For time:
150x Wall-ball shots

Linda (aka “3 bars of death”)
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Deadlift 1.5 BW
Bench BW
Clean .75 BW

Mary
As many rounds as possible in 20 minutes of:
5x Handstand push-ups10x 1-legged squats (or pistols)
15x Pull-ups

Nancy
5 rounds for time of:
400m Run
15x Overhead Squat 95/65

“The New Girls”

Annie50-40-30-20-10 rep rounds for time of:
Double Unders
Sit-ups

Eva
5 rounds for time of:
Run 800m
30x Kettlebell swings 72/52
30x Pull-ups

Kelly
5 rounds for time of:
Run 400m
30x box jump, 24/16 inch box
30 Wall-ball shots, 20/16

Lynne
5 rounds for max reps. No time component to this wod
Bodyweight bench press
Pull-ups

Nicole
As many round as possible in 20 minutes. Note pull-ups completed each round
Run 400m
Max rep pull-ups

Amanda
9-7-5 rep rounds for time of:
Muscle-up
Snatches 135/95

MAKE SURE TO VISIT EACH “GIRL” AT LEAST ONCE A YEAR, MAYBE MORE

CrossFitter’s tend to cherry pick things we are good at and avoid things we are not so good at.

Personally, I have no desire to ever do Fran again.  I’ve done it 8 times in my life. over a 4 year CrossFit career. and I hated every second of each workout.BUT if I want to improve my fitness and work on things I suck at, than I should do Fran on a regular basis (as well as any WOD with running).

If you want realand fast results I suggest you train your weaknesses all the time, especially the modalities that scare you (running or thrusters for me).

Once your weaknesses become strengths you can move on to other weaknesses and focus on them.  Do this within the confines of a basic weightlifting and GPP routine for optimal results.

The “Girls” list is a perfect set of WOD’s that you can choose from based on the things you suck at.  Visit the WOD’s that scare the crap out of you and visit her often!

50 Ways to get better at Crossfit

Nothing to explain here.  Just read the list and pick tips that resonate with you. Then implement the idea(s) and get better at CrossFit (and life).  That’s it!

HOW TO GET BETTER AT CROSSFIT (IN NO PARTICULAR ORDER):

1. Gear up.  Get oly shoes, some inov-8s or nano’s, a speed rope, some wrist wraps, and some good workout clothes

2. Lift heavy weights regularly.  Don’t just stay in comfortable 70% zones.  Push your limit…which leads perfectly to 3…

3. Use a spotter and FAIL.  If you aren’t missing reps you aren’t training hard enough. Period.

4. Work Mobility ALOT.  Before, After, During

5. Take your training seriously.  Always strive to become better.

6. Don’t take your training too seriously.  Give yourself a break.

7. Train with others.  It’s just better.

8. Show up no matter what. If you aren’t in the mood here’s what you do: 1. walk to your car and drive to the Box. 2. Figure the rest out later.

9. Try to fast before you train.  ‘Needing’ to eat before, during, or after training is bulshit hype pushed on us from the bodybuilding/supplement industry. When you switch your metabolism over to training without food you will PR more often and feel awesome in general.  You’ll want to send me a thank you card…you’re welcome.

10. Don’t throw your barbell or any other equipment.  It’s just douchey.

11. Warm-up ALOT.  Make sure you focus your warm-ups and always practice proper dynamic warm-ups before you train. This will improve your results and prevent injury.

12. Motivate other athletes.  To receive you must give.

13. Practice handstands often.  You have to get upside down if you want to improve them.

14. For the ladies: have someone spot your ankles as you perform strict pull-ups (push off the spotters hands to assist reps and go for failure).  This is the best way to develop the dead hang pull-up that I have found.

15. Don’t cherry pick your WOD’s or days.  Show up those days that make you want to hide.  That is a mega sign you should be coming those days (weaknesses HeLLo).

16. Train your weaknesses.  Really try to destroy them..this is the only real way to become a better athlete in my professional opinion.

17. Utilize your coach’s before and after class.  They love to talk training, food, and lifestyle so ask them questions and then shut up and listen.  You will learn a LOT.

18. Ask other CrossFitter’s for tips and tricks. We are all on different paths in this journey and have learned different things along the way. You never know who you can learn from.

19. Buy a jump rope and size it to you. Then never leave it at the gym.

20. Practice double-unders every day

21. Do a few strict pull-ups every day

22. Do a few one-arm push-ups every day

23. Meditate 5 minutes every day.  This can improve your entire life (and CrossFit)

24. Practice your Olympic weightlifting every day with a dowel and empty barbell.  The gains you will make doing this are insane.

25. If there is an exercise you are not good at do the following: perform 3 sets of 10 as part of your warm-up every day.

26. Work on heavy, light, and moderate weighted squats every week.  Doing lots of reps will produce big gains for male and females.  Squats are king.

27.  Practice jumping in all modalities.  Over, under, on top of, sideways, backwards, long, short, high.

28. Make sure you have a very good rack position.  The barbell should be completely supported by your shoulders and not your hands.

29. Train planks often.  And I really mean train them.  The results from these come 30 seconds after your arms start shaking.  You need some mental toughness for these.

30. Learn to bounce out of the bottom of a squat.  For those that have tight hips this can be difficult and that is why you should practice often with a dowel and barbell.

31. Do pistols at least once a week (more the better).

32. Make sure to hit all the major lifts at least once a week. Squat, Deadlift, Press, Bench, Snatch, Clean, Jerk

33. Have a recovery plan: hot/cold water, massage, foam rolling, nutrition, ice, Epsom salt

34. Get your family involved.  Who cares if you come off annoying at first.  They are your family and you don’t want to bury them do you?  If you really love your family you should give a shit if they are killing themselves with shitty food and bad lifestyle habits.  Start working on them NOW.

35. Do shoulder dislocates with a dowel every workout.  Don’t force them. Move smoothly.

36. Turn the wrists out at the bottom of the muscle-up.  This will ensure you reach full extension of the elbows, lats, and shoulders.

37. Do lots of strict dips and negative holds on the rings.

38. Incorporate strongman work into your program.  Sled work and the prowler can do amazing things.  Walk with a sled attached to the hips as recommended by Louie Simmons

39. Practice heavy farmer carries.

40. Throw things.  We’ve been throwing spears and javelins for thousands of years.

41. Wake up to 20 push-ups every morning.

42. Do 30 air squats and 20 push-ups after every meal.  No really..this is a awesome recommendation from Tim Ferris in the The 4-Hour Body and I use it all the time.  It’s even better after big meals.

43. Walk after every meal.  This improves digestion, prevents fat gain, and makes you feel less bloated and lethargic.

44. Do travel or home WOD’s if you can’t make it to the gym. This helps and a travel WOD card.

45. Practice L-sits often.  Same with frog stands.  These basic gymnastic skills are easy and low-stress movements that can help you become fitter.

46. Listen to your coaches!  They see what you don’t see and they know CrossFit.

47. Work on your lifestyle and nutrition.  Here are some resources: Cooking Guide, The Paleo Diet, MarksDailyApple

48. Take REST days. I know it’s an insane concept but you CAN’T train every day.  CrossFit is very demanding and if you want to live a long life you better realize that your body needs a balance.

49.  Take a REST week every couple months.  This has done wonders for a lot of my athletes.

50.  The best thing you can do when training CrossFit is LISTEN TO YOUR BODY.  Learn when you can push past your red-line and when you need to back off. Learn when you need to rest and when you can still train. Learn what your body responds to and what it doesn’t.  Then you can develop a plan that works for you.  Everyone is different and has different capacities, never forget this.

"BADASS" WOD

Warm-up

15 Dumbbell Thrusters @20/30lbs

20 Side to Sides

25 Mountain Climbers

METCON

15 min AMPRAP

3 Walk the Floors

6 Burpee Broad Jumps

9 Air Squats

Post WOD

55 Sit-ups
65 Crunches
33 Leg Raises
42 sec Planks

"Training when you don't want to" by Bull Brumels

Everyone has those days when you just don't feel it or you try and go hard but the energy isn't there.  So what do you do?  Give up or give in?

There are many ways to avoid this by doing a slew of activities or scaling back so you just don't quit altogether.  Random REST DAYS can be an answer.  Even the toughest of Crossfitters like Rich Froning Jr. or Jason Khalipa have off days to an extent.  You can't be a beast 24/7.

So let's discuss some alternate ways of not giving in or up.

• Try scaling back the weight or reps.
• Incorporate a longer slower workout.
• Go for a long easy paced run, elliptical, or hike.
• Change it up a bit from doing the regular WOD to swimming, biking, or playing sports of some kind.

These are just a few ways of fighting that urger to give up or give in.  I personally try to get to the gym as often as possible unless my job dictates otherwise, but even then I try and squeeze in something to do.

Every person does things differently for exercise, this blog is mainly cemented on Crossfit.  I encourage everyone to get out there and become active.  America has become the fattest nation in the world and this growing problem can be resolved by getting off the couch and into the game so to speak.  Don't let laziness consume your life, do something for a better life and a better you.

In conclusion, always look for an alternative to not just giving in or giving up.  There are many ways to help on those "blah" days.  Like I always say, "You can't do it unless you do it"!!  Stay Fit.

"Body Killa" WOD

12 minute AMRAP

4 reps Shoulder Press @95lbs

8 reps Sumo Deadlift High Pull @95lbs

12 reps Front Squat @95lbs

Post WOD

50 Situps
50 Crunches
30 Leg Raises
38sec Plank
50 Squats

"ANNA" WOD

Dedicated to my beautiful wife Anna because she is the toughest, most badass woman I know.

5 rounds for time:

10 Deadlifts @135lbs
10 Box Jumps @24"
10 Squats
10 Pull-ups
10 Push-ups

Hope for Cures July 6th, 2013

Here is The Bull with some of the soldiers from "A" Troop 1-89 Cav, 10th Mountain Division as we finished the Hope for Cures WOD today.
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Three rounds of:

Burpees

75lb power snatch

Box jumps, 24" box

75lb thruster

Chest-to-bar pull-ups