I Prescribe …….Crossfit. The girls, for the boys…..
The Ultimate Guide to CrossFit and “The Girls” Workouts:
CrossFit, is a high-intensity fitness regimen , it’s more than just a workout; it’s a lifestyle. Rooted in functional movements, CrossFit aims to improve overall fitness by combining elements of cardio, weightlifting, and gymnastics. One of the unique aspects of CrossFit is its benchmark workouts, affectionately known as “The Girls.” in this case .These workouts serve as a standard for tracking progress and improving fitness over time.
In this blog post, we’ll dive into what CrossFit is, explore some of the iconic “Girls” workouts, and provide tips for effective programming.
What is CrossFit?
CrossFit is defined as “constantly varied, high-intensity, functional movement.” It was developed by Greg Glassman over several decades and has since evolved into a global phenomenon. CrossFit workouts are designed to improve ten general physical skills: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
The Girls Workouts
“The Girls” are a series of benchmark workouts in CrossFit that are named after women. Each workout is designed to test different aspects of fitness and provide measurable data to track progress. Here are some of the most well-known Girls workouts:
Fran
Workout: 21-15-9 reps for time of:
– Thrusters (95/65 lb)
– Pull-ups
Benefits:
– Strength and Power: Thrusters combine a front squat and push press, building strength and explosive power.
– Cardiovascular Endurance: High-intensity improves cardiovascular capacity.
– Muscle Endurance: Repetitive movements challenge muscle endurance, particularly in the legs, shoulders, and arms.
Programming Tip: Start with a weight you can manage for the entire workout without compromising form. Scale the pull-ups if necessary (banded, jumping, or ring rows) to maintain intensity.
Angie
Workout: For time:
– 100 Pull-ups
– 100 Push-ups
– 100 Sit-ups
– 100 Squats
Benefits:
– Muscle Endurance: High repetitions target endurance in multiple muscle groups.
– Core Strength: Sit-ups enhance core stability and strength.
– Full-body Workout: Engages upper body, core, and lower body muscles.
Programming Tip: Break down the repetitions into manageable sets (e.g., 10 sets of 10) to maintain a steady pace. Focus on form, especially during high-rep movements to prevent injury.
Diane
Workout: 21-15-9 reps for time of:
– Deadlifts (225/155 lb)
– Handstand Push-ups
Benefits:
– Strength: Deadlifts build overall body strength, particularly in the posterior chain.
– Gymnastic Skills: Handstand push-ups enhance upper body and core strength, and improve gymnastic capabilities.
– Balance and Coordination: Handstand push-ups require balance and body control.
Programming Tip: Choose a deadlift weight that allows you to complete sets with good form. Scale handstand push-ups with pike push-ups or handstand holds if necessary.
Helen
Workout: 3 rounds for time of:
– 400-meter run
– 21 Kettlebell Swings (53/35 lb)
– 12 Pull-ups
Benefits:
– Cardio: Running improves cardiovascular endurance.
– Power and Strength: Kettlebell swings enhance hip power and grip strength.
– Muscle Endurance: Combines cardio with strength, testing overall endurance.
Programming Tip: Pace your runs to maintain energy for the kettlebell swings and pull-ups. Focus on maintaining good form throughout the swings to avoid back strain.
Chelsea
Workout: each minute on the minute for 30 mins
– 5 pull ups
– 10 push ups
– 15 squats
Benefits:
– Power and Strength: Enhance strength.
– Muscle Endurance: Combines cardio with strength, testing overall endurance.
Effective CrossFit Programming
To maximize the benefits of CrossFit and the Girls workouts, effective programming is key. Here are some tips:
Periodization
Periodization involves organizing your training into cycles, each with a specific focus. For example:
– Base Phase: Focus on building a strong foundation with lower intensity, higher volume.
– Build Phase: Increase intensity and start incorporating benchmark workouts.
– Peak Phase: Maximum intensity with reduced volume, leading up to a competition or testing period.
– Recovery Phase: Lower intensity and volume to allow for recovery and adaptation.
Variety
CrossFit thrives on variety. Incorporate different movements, equipment, and workout formats to keep training interesting and comprehensive. This also helps prevent plateaus and overuse injuries.
Scaling
Not all athletes have the same abilities. Scaling workouts to match individual fitness levels ensures everyone can participate safely and effectively. Modify weights, reps, and movements as needed to maintain intensity and form.
Recovery
Recovery is crucial for progress and injury prevention. Incorporate rest days, active recovery (light cardio, stretching), and mobility work to allow the body to heal and adapt.
Tracking Progress
Use a journal or app to track your workouts, weights, times, and how you felt during the workout. This data helps you see progress over time and make informed adjustments to your training.
Conclusion
CrossFit, with its dynamic and challenging nature, offers a holistic approach to fitness. “The Girls” workouts are a testament to the versatility and effectiveness of CrossFit programming. By understanding the benefits of each workout and following effective programming principles, you can enhance your fitness journey and achieve remarkable results.
Whether you’re a seasoned CrossFitter or a beginner, embracing the CrossFit philosophy and incorporating benchmark workouts into your routine will undoubtedly lead to improved strength, endurance, and overall fitness.
References
– CrossFit Journal. “What is CrossFit?” [CrossFit Journal](https://journal.crossfit.com/article/what-is-crossfit)
– Glassman, Greg. “The New Girls.” [CrossFit Journal](https://journal.crossfit.com/article/the-new-girls)
– CrossFit. “Benchmark Workouts.” [CrossFit](https://www.crossfit.com/workout)
