The Girls I Got to Know and Love this Summer

by Richard Middlebrook

In the summer of 2013 I started training in CF. Some of the workouts are named after girls, the founder and President of CF explains, “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.” These are considered to be benchmark workouts, to track your progress in the sport as you become stronger, fitter, and faster. After completing one, I promise you, you will never forget their name, and will continue to revisit them.

Here is a list of my favorite girls, that I’ve had the pleasure of spending time with, and learning their movements this past summer:
Muscle Up
Squat Snatch (135#/95#)

50-40-30-20 and 10 rep rounds; for time

Deadlift 225 lbs
Handstand push-ups
21-15-9 reps, for time

Thruster 95 lbs
21-15-9 reps, for time

Clean and Jerk 135 lbs
30 reps for time

Snatch 135 pounds
30 reps for time

Wall-ball 150 shots
(men 20#-10′ – women 14#-9′)
For time

400 meter run
Overhead squat 95 lbs x 15
5 rounds for time

Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

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