Ready to jump on the CrossFit bandwagon? Expect to be put through the paces of a hellish workout, all done in short, intense bursts, with movements done as fast as humanly possible, typically lasting anywhere from five to 20 minutes.
Classic CrossFit workouts, or "benchmark workouts," include the "Cindy": 20 minutes of a repetition of five pull-ups, 10 push-ups, 15 squats, all done as fast as you can. Pounding music may help offset the agony.
"Fight Gone Bad" entails rotating through five exercises, including throwing a 20-pound (9kg) ball at a target 10 feet (3 m) away. Or for the diehards, try the "Murph," a timed mile (1.6 m) run, 100 pull-ups, 200 push-ups, 300 squats, and then a second mile run. Not enough for you? There is also the option to wear a 20 lb/9 kg vest.
Here are a few Crossfit benchmarks, also known as "the girls":
Barbara: 20 pull-ups/30 push-up/40 sit-ups/50 squat. Completed as five rounds.
Watch: http://www.youtube.com/watch?v=itLO_JW3m8s
Chelsea: Five pull-ups/10 push-ups/15 squats. Performed each minute on the minute for 30 minutes. Watch: http://www.youtube.com/watch?v=jP3AuqXsoK4
Diane: Deadlift 225 lbs (102 kg)/handstand push-ups. 21-15-9 reps, for time.
Watch: http://www.youtube.com/watch?v=jcValTQIKGo
Elizabeth: Clean lift 135 lbs (61 kg)/ring dips. Exercises performed in reps of 21-15-9, for time.
Watch: http://www.youtube.com/watch?v=lko6Axwn23o
Fran: Thruster 95 lbs (43 kg)/pull-ups. 21-15-9 reps, for time.
Watch: http://www.youtube.com/watch?v=dXBbrq8hNuA
Angie: 100 pull-ups/100 sit-ups/100 squats. Completed for time.
Watch: http://www.youtube.com/watch?v=I6Z4JFxfJtc
Grace: Clean and jerk 135 lbs. Perform 30 reps for time.
Watch: http://www.youtube.com/watch?v=euv5Vvz_5dc
Helen: 400 meter run/21 1.5 pood (24 kg) Kettleball swings /pull-ups 12 reps. Compete three rounds for time.
Watch: http://www.youtube.com/watch?v=SdEFBXhiGsk
Linda (aka "3 bars of death"): Deadlift 1 1/2 body weight/bench body weight/ clean 3/4 body weight. 10/9/8/7/6/5/4/3/2/1 rep rounds for time.
Watch: http://www.youtube.com/watch?v=I-oh7KyDgpE
Coming up, watch the world's fittest compete in the Reebok CrossFit Games, taking place July 13-15 in Carson, California. http://games.crossfit.com
