The Girls

PJ is an enigma in many ways, such as "how the hell is that skinny kid so damn strong?" Or what is he doing in this photo (even Emmett in the background looks perplexed)? Please post your caption to comments.

Everyone in CrossFit knows about the ‘girls’, aka the ’storms’. These are the original benchmark workouts of CrossFit, so called because they are all named after hurricanes. In our eagerness to make up and do fancy or new workouts, we sometimes forget about the girls. Every CrossFitter should hit the girls on a regular basis, repeating them every few months. Periodically repeating the same WOD will give you insights into your training, and your programming, that otherwise might not occur. Don’t be scared to change them around either. Add a little weight to Grace, intervals to Helen, or mix up the clean on Elizabeth. Amundson and I once spent two weeks doing only Fran, Grace, and Helen. We did ‘em with intervals, weight changes, variations of the movements, even backwards. I experienced a real breakthrough in my understanding of CrossFit afterwards.

The Regional competition workouts were recently announced and I was thrilled to see that one of the original girls was included–Diane. Having a benchmark workout in a major competition allows you to really understand how good the competitors are, as it gives you something to measure with. Many workouts, such as the Killer Kage from last year’s Games, are too difficult to accurately recreate. A competition such as the Games or Regionals is best programmed with a mixture of crazy out-of-this-world workouts, regular workouts, and a benchmark or two (either a single movement or a WOD). Diane fits the bill exactly.

Good luck on Helen, the very first CrossFit benchmark WOD, the first girl.

What is your favorite girl and why?


Front Squat 3RM
3 Rounds
400m Run
21 Kettlebell Swings 53/35#
12 Pullups