23 April 2015


Many have asked, “Why are the workouts named after Girls?” Coach Glassman, the founder and President of CrossFit explained it best. “I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female's name."

Another girl named benchmark workout. Here are a couple of my tips for you during this WOD.

1. Decide on a plan and stick with it. The hardest part for most will be the 100 pullups. Luckily, they come right in the beginning when you're fresh. But, its important to know how many pullups you can do before getting too fatigued. Decide if you're going to do the pullups in sets of 3, 5, 10, or 15 beforehand and try to stick with it. The first 50 will feel great, like you can do more than you plan. The second fifty, will prove to be more taxing if you've strayed from your plan too much.

2. Find a pace for yourself. Looking at the movements, you may be able to go faster as the wod progresses. So, your pushups MIGHT be faster than pullups. Your situps should be faster than your pushups and the air squats should go rather quickly right at the end. So, pace yourself on the more challenging movements and then let yourself haul ass toward the end.

3. Use it as an indicator of your body-weight movement strengths and weaknesses. If you can barely hang on to the pullup bar for more than 3 reps at a time then your prescription is to work on that grip strength! If the pushups are also broken up into sets of 2s or 3s, then maybe its time to integrate some more of those into your routine.

4. Have fun with it. 400 reps is A LOT of movement. Angie is one where you just have to keep plugging away, 1 rep at a time. Enjoy every second of it, because it will end, eventually.


Workout of the Day


For Time:

100 Pullups
100 Pushups
100 Situps
100 Air Squats

By D. Soprano


7 comments (Add your own)

1. Michelle wrote:
Speaking of women, I want to give a shout out to Steph for your fantastic performance of "Grace".

Thu, April 23, 2015 @ 6:19 AM

2. STEPH wrote:
Thanks Michelle!! While I was very happy with my time, I drove home Tuesday morning thinking of what I could do to get a faster time next time. Gotta love CrossFit for now allowing us to get complacent!

Now, the plan for Angie later... :-)

Thu, April 23, 2015 @ 8:15 AM

3. STEPH wrote:
not* allowing us! :-)

Thu, April 23, 2015 @ 8:17 AM

4. Mark wrote:
This was my first ever WOD at SVCF!!!! I think I used every band possible to get through it. If there had been a way to use bands on air squats I would have. Sorry I will not be participating this time around. Good luck to all!! Miss all of you!! Mark

Thu, April 23, 2015 @ 2:19 PM

5. Lisa wrote:
Thankful Thursday is my yoga night. Good luck, people!

Thu, April 23, 2015 @ 5:45 PM

6. Lisa wrote:
Mark, that was your first WOD and you came back?? :)

Thu, April 23, 2015 @ 6:37 PM

7. Mark wrote:
It was and I have loved it ever since!!!!

Thu, April 23, 2015 @ 7:07 PM

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