Just Breathe

  2017-07-11 09:00AM
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Angie. Annie. Barbara. Chelsea. Diane. Elizabeth. Fran. In CrossFit speak, these are just a few of ‘the girls.' But actually, they're WODs that are designed to test your progress. That's why we call them benchmark workouts. And yes, while we toot our own horn that you'll never see the same workout twice, benchmark workouts are the exception. If you consistently journal your 1 rep max for any lift you'll literally see progress on paper. But what that won't show you is how far you've come all around. CrossFit isn't just about strength training after all. Agility, functional mobility, gymnastics, endurance, and intensity are just as important. The real deal is that ‘the girls' generally don't involve complex movements, but they will push you to your limits regardless. Let's look at a few of them: Angie: 100 push-ups, 100 pull-ups, 100 sit ups, and 100 squats - for time This one tests strength as well as speed. Maybe your progression went from push-ups on your knees to push-ups on your feet (or even half and half.) Perhaps the resistance band for your pull-ups is lighter, or better yet, maybe you don't need one at all. Or maybe your progression hasn't changed, but your time has. Any of these things will demonstrate awesome improvement. Diane: 21-15-9; deadlifts and handstand push-ups Diane tests gymnastics skills, strength, and stamina. Progressions can be going from an assisted headstand to a handstand, or a handstand to a handstand push-up. As for your deadlifts, even though you may know your 1 rep max, this time you're doing 45 of them! So we're looking for the heaviest you can handle and complete, preferably at a touch-and-go speed. Annie: 50-40-30-20-10; double unders and push ups Mastering a double under is no joke, so it's not surprising that those bad boys are the star of this benchmark workout. Even if you've done only 1 double under out of the 150 in ‘Annie,' you've killed it. Just mastering the proper wrist flicking is a huge achievement. And if you're not there either, that's okay - just keep coming back. Jumping burpees over the bar can help get you to the double under progression. No matter the benchmark (or any WOD, really) do your best not to focus on your fellow athletes. You are your only competition. And you are the only person you have to beat.    


AUTHOR

What does the name mean? It means perseverance. Molon Labe represents every man’s and every woman’s struggle and the power to rise above. Everyone faces battles in life. Molon Labe is where you will find your inner strength. You will succeed. You have the power within. We are here to guide you through your journey.



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