Push Press (Week 11)
then,
For time:

100 Squats

15 foot Rope climb, 4 ascents

75 Squats

15 foot Rope climb, 3 ascents

50 Squats

15 foot Rope climb, 2 ascents

25 Squats

15 foot Rope climb, 1 ascents

Girls Week!

Get excited.  Next week is GIRLS WEEK.  No, we don’t mean chicks only, we mean an entire week of BENCHMARK GIRLS workouts.  That’s right, starting Monday, it’s:

ALL GIRLS ALL WEEK.

What will we lead off with on Monday?  Who will show up in the mix?  Check out the list here to cast your best guesses in the comments. 

The Benchmark Workouts EXPLAINED.

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.