For time:
Row 500 meters/Run 500 meters
Body weight Bench press, 30 reps
Row 1000 meters/Run 1000 meters
Body weight Bench press, 20 reps
Row 1500 meters/Run 1200 meters
Body weight Bench press, 10 reps

Pick Your Benchmark Friday.

It’s back!  After a long hiatus, Pick Your Benchmark Friday is back.  Why did it go away?  Well, we sort of forgot about this monthly occurrence.  Thanks for reminding us!

How does it work?  You get to pick a benchmark Girl or Hero to do during your group class.  Come to class, do a general warm-up with the group, and then pick you workout and you’re off!  Come prepared, know what you want to do!  Here are your choices:

Click here to see the Girl workouts.

Click here to see the Hero workouts.

The Girls and Heroes Workouts Explained…

The Girls

You’ve often heard the coaches refer to benchmark workouts in class. In most cases, these workouts are titled with a girl’s name, such as Cindy, Fran, or Grace. CrossFit defines its training program as “constantly varied, functional movements, executed at high intensity.” With a constantly varied program (one where no two days are ever the same) it could potentially be difficult to gauge the effectiveness of the program as well as ones progress in all areas of fitness. That’s where the benchmark workouts come in to play. They are a variety of workouts that athletes should revisit on a recurring but spaced out basis to measure their progress.

Why girls names?

“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.

This convenience and logic inspired our granting a special group of workouts women’s names, but anything that leaves you flat on your back and incapacitated only to lure you back for more at a later date certainly deserves naming.”  (CF Journal – Issue 13, September 2003)

Since 2003 many benchmark girls workouts have been added to the list. The “New Girls”, such as Annie, Nicole, and Eva, were named after some of CrossFit’s top female trainers.

The Heroes

The hero workouts are named after men who have died in combat or the line of duty at home and abroad.