The Crossfit Girls Benchmark Workouts – So Much Fun You’ll Puke

Here's Pukie....

When your workout program has a mascot and his name is “Pukie the Clown” you realize two things about yourself really quick:

I’m an idiot for putting myself through this crap.
I LOVE being an idiot and putting myself through this crap.

In this context, “crap” refers to the workout program Crossfit and yes; I am in love with it.

I didn’t hit the weights until I was 19 years old graduating high school and at a whopping 160 pounds – look out! But once I started I really loved it. I would always try new programs just to “switch it up”.

Low reps. High reps. Olympic lifts. Super sets. Complex sets. X reps.

You name it, I tried it. In college I was in great shape and then “it” happened: I graduated college and got a job.

My workouts suffered and it didn’t take time for me to start losing the physique that I had grown accustomed to. Then another “it” happened. This “it” involved me being deployed to Iraq in 2005.

Crossfit Baghdad 2005. Like my haircut?

While conducting our training before being deployed, a buddy of mine, Ryan, had told me about this workout program that he had been doing named Crossfit. The only thing that I remember him telling me about the workout was that typically at the end of it he was always laying on the ground in a pile a sweat.

Who is That Weird Dude on the Floor?

Now when I first heard that, I thought he was ignorant. Could you imagine some dude laying down in the middle of your gym in a puddle of sweat. I mean, how bizarre is that?

I thought it was extremely bizarre until I did my first Crossfit workout (consisted of power cleans and pull-ups) and there I was – in the middle of the gym, lying on the floor in a puddle of sweat gasping for air.

I was hooked.

Crossfit has been apart of my life ever since and if not for some various injuries, work, and family – I would do Crossfit everyday. Yes, I love it that much!

Once aspect about the program that I love is that it is ever evolving and for the most part, every workout is different.

Some of the recurring workouts have a very special place. They are both the Girl Workouts and the Hero Workouts. I’m planning on doing a follow post on the Hero Workouts, so today we’ll just discuss the girls.

In the program, the “Girl Workouts” are the benchmark workouts. Each workout has it’s own unique name – just like a hurricane – but that much worse. At my Crossfit gym, we have a big whiteboard that has a list of all the Girl Workouts and the names of the top 3 scores. I did mention that Crossfit is competitive, right?

The Benchmark Girls

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time
Complete all reps of each exercise before moving to the next.

“Barbara”

20 Pull-ups
30 Push-ups
40 Sit-ups
50 SquatsRest precisely three minutes between each round.

5 rounds, time each round

“Chelsea”

5 Pull-ups
10 Push-ups
15 Squats

Each minute on the minute for 30 min

“Cindy”

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 minutes

“Diane”

Deadlift 225 lbs
Handstand push-ups

21-15-9 reps, for time

“Elizabeth”

Clean 135 lbs
Ring Dips

21-15-9 reps, for time

“Fran”

Thruster 95 lbs
Pull-ups

21-15-9 reps, for time

Note: This is my most hated Crossfit workout. I can explain the amount of excruciating pain that I have after doing this workout. It takes me literally 15 minutes to get mentally prepared to do the workout, about 4 minutes + to complete it (best time ever was 3:34 when I was in Iraq), and at least 20 minutes to recover. Yes, it’s that bad.