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Jackie – a Benchmark.


Jackie – a Benchmark.

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Kaiti sends her hello from 14,000 feet. Anyone else climbed a 14'er this summer?

Jackie – a Benchmark.

The Benchmark Workouts.

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.

So, make sure you record today’s workout!

4 Responses

  1. Julia Ebert

    Jamie gave me a very nice compliment in class today regarding the Jackie workout, prompting me to look back in my log (photos that I take of the whiteboard every day) and find the whiteboard photo from the last time I did Jackie (August, 2011).
    I wanted to give some shout outs: Jamie dropped a minute and his bands! I dropped 2 minutes. Karin dropped over 5 minutes!!! These benchmark workouts are so cool because you can see actual improvements! But only if you track your results. Thanks to all the coaches for encouraging us to take detailed notes…it really is great to see everyone get so much stronger! AND, I think it’s awesome that there were 3 of us in class today that did this exact workout together a year ago! Love ROOTS.

    1. James Dawson

      Thanks Julia! That made my day; I had no idea I used bands! And way to go Karin!
      And to echo your point, it’s important to log most every workout. I know I logged Jackie, in a log book that is now lost! But thanks to the Whiteboard above for a convenient way to do this.
      The best part of Roots has always been the people. This place is awesome.