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“The Girls” for Grandmas!
By Greg Glassman
This article, by BSI’s co-founder, was originally published in The CrossFit Journal. While Greg Glassman no longer owns CrossFit Inc., his writings and ideas revolutionized the world of fitness, and are reproduced here.
Coach Glassman named his training methodology ‘CrossFit,’ which became a trademarked term owned by CrossFit Inc. In order to preserve his writings in their original form, references to ‘CrossFit’ remain in this article.
Download a pdf of the original article HERE.
In the September 2003 issue of the CFJ we introduced six benchmark workouts to test performance and improvements through repeated, irregular appearances in the WOD. These workouts were given the names Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran.
We figured these six workouts were as good as any to demonstrate our concept of scalability. Here we offer versions of those workouts that have been “tuned down” in intensity and had exercises substituted to accommodate any audience.
"Angie"
ORIGINAL
For time:
100 pull-ups
100 push-ups
100 push-ups
100 squats
MODIFIED
For time:
25 ring rows
25 push-ups off the knees
25 push-ups
25 squats
"Barbara"
ORIGINAL
5 rounds for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
3 minutes rest between
rounds
MODIFIED
3 rounds for time of:
20 ring rows
30 push-ups
40 sit-ups
50 squats
3 minutes rest between
rounds
"Chelsea"
ORIGINAL
Each minute on the minute for 30 minutes:
5 pull-ups
10 push-ups
15 squats
MODIFIED
Each minute on the minute for 20 minutes:
5 ring rows
10 push-ups
15 squats
"Diane"
ORIGINAL
21-15-9 reps for time of:
Deadlift 225 lbs
Handstand pushups
MODIFIED
21-15-9 reps for time of:
Deadlift 50 lbs
Dumbbell shoulder press 10 lbs
"Elizabeth"
ORIGINAL
21-15-9 reps for time of:
Clean 135 lbs
Ring dips
MODIFIED
21-15-9 reps for time of:
Clean 25 lbs
Bench dips
"Fran"
ORIGINAL
21-15-9 reps for time of:
Thruster 95 lbs
Pull-ups
MODIFIED
21-15-9 reps for time of:
Thruster 25 lbs
Ring rows
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