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 CrossFit Journal we introduced our first benchmark workouts—“The Girls”: Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran. In the following months we introduced two more: Grace and Helen.
These benchmark workouts serve to measure and benchmark your performance and improvements through repeated, irregular appearances in the Workout of the Day.
This month we introduce six new beauties, Isabel, Jackie, Karen, Linda, Mary, and Nancy. You will certainly be seeing them in the lineup.
Isabel
Snatch 135 pounds, 30 reps for time
This workout is clearly Grace’s (135X30 C&J for time) best friend.
Jackie
For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-ups
Not everyone has a rower, but Jackie is reason enough to buy one. A second round at 500/25/15 and a third at 250/15/10 make for a perfect workout.
Karen
Wall-ball 150 shots
Simple and elegant, Karen, has the effect of three girls. Mike Weaver’s 4:52 is the mark to beat. The target is at ten feet, the ball is 20 pounds, and each shot requires a full squat.
Linda
10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
of:
Clean 3/4 bodyweight
Bench bodyweight
Deadlift 1 1/2 bodyweight
This workout first appeared July 5th, 2003. More than a year later, September 23, 2004, Steve M., Rutman, Steve S., Ross Hunt, Barry Cooper, and Scott Kustes offered it as the toughest WOD to date. Mr. Kustes referred to this workout as “Three Bars of Death”.
Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand push-ups
10 1-legged squats, alternating legs
15 Pull-ups
Chelsea (pull-up, push-up, squat 5/10/15) proved that a powerful cardiorespiratory stimulus could be generated through simple calisthenic workouts. Mary, shows how tough calisthenic workouts can be. First seen October 30th, 2004, the time to beat is Dr. Todd Hockenbury’s blistering 12 and 2/3 rounds. (This West Point gymnast and Orthopedic Surgeon can be counted on to keep the bar high.)
Nancy
Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical. Nancy demands it.
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