Day 4: Meet the Girls of CrossFit

Day 4

"The Girls"

WOD 130404

For Time:

50 dumbell thrusters

50 burpees

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** appropriate girls weight is 8-10lbs and guys is 15-20lbs. you can obviously do more/less but make sure the movement is correct and you don't ever cheat a rep! "For Time" means it is task oriented, so these two exercises should be done as fast as possible. Pace yourself out, and complete the first set of 50 thrusters before moving on to the burpees. Challenge a friend if you do this at the gym! Good luck! Stretch out before/after**

Lets review:

• Room and living space still clean? If not, do one room at a time, it may only take <5 minutes!
• Tell someone about your new diet/workout plan? Get a friend to start with you and even try to make it to my CrossFit gym!
• Have you made your first Red/Blue Diet meal? How was it? If not, have your cut out certain things in your diet?
• If you ran, you ran a 5K! Woo hoo! How long did it take? How was your pace? Did you listen to music while running?

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Simple Meal of the Day

Easy Paleo Meals 012: Egg Scramble

3 eggs + spinach + green onion + chunks of cooked sweet potato

BOOM.

(source: http://stupideasypaleo.com/2013/02/24/easy-paleo-meal-012-egg-scramble/)

"The Girls"

Coach Glassman, the founder and CEO of CrossFit created these workouts as benchmark workouts to test performance and improvements of an athlete. I believe he said in a lecture about these workouts, "... anything that has me sweat, puking, and laying on my back after should be named after a woman...", and thus the birth of these benchmark girls. Some of you have had the pleasure of doing these workouts and some still have yet to feel the mark of these girls. My first benchmark was "Helen", which you will see below. My cousin Don first introduced me to CrossFit summer of 2009 and I've been loving it ever since. I haven't done all the workouts yet but I plan to do them all by the end of this year.

The CrossFit equivalent of a meat head asking "What's your bench?", is someone asking "What's your Fran time?". All these workouts work on core, cardio, strength, balance, coordination, accuracy, power, stamina, and every aspect of fitness defined by CrossFit. The recommended weights are always a goal, but every workout is scalable and modifiable so that anyone from grade school to retirement can do them. It's been proven. Hope this gives you an idea of how simple, effective, and awesome these workouts are!