Kim F & Karen J, veteran CrossFit OIB athletes since 2009.

Often times we hear the phrase, “I’m so over it.” 

“I’m so over it” is usually paired with family or friendship drama, a lame reality show, annoying pop-star, or lately the cold weather. Those are all understandable. I’m over Mylie Cyrus just as much as the next facebook  user. But when I hear I’m so over CrossFit, I’m left scratching my head in disbelief.

How can you be over the fitness culture that has changed you life?

The program or gym that has helped you find the inner athlete that has been hiding for years, if not decades?

The community that has supported you, encouraged you, and helped you lose 20, 30, 40, even 50 pounds?

How can you be over being OFF blood pressure medication?

Increasing your life expectancy, let alone your quality of life?

How can you be over being the FITTEST  version of yourself possible?

.  . . I could keep going but I won’t  . . . Because when I hear the phrase, “I’m so over CrossFit”, I realize it is never uttered from someone who has accomplished ANY of the above.  Athletes that are dedicated to their health & fitness, work hard for results, and take personal responsibility when they slip up, are never over CrossFit. They’re busy basking in the glory of their hard work and determination and living life. And that eases my CrossFit Heart.

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds

B. Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

AIM

A. Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes

B. Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

SPORT

A. Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 80-85%

B. Six sets of:
Power Clean + Clean
Rest as needed

C. Every minute, on the minute, for 6 minutes:
5 Power Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
Goal is to race through sets as quickly as possible, then rest the remainder fo the minute. Note times to completion in each of the 6 sets.

D. For time:
60 Box Step-Ups (24″/20″) with Front-Racked Barbell (115/75 lbs)

Valentine’s Day Partner WOD

From 2013 CrossFit Regional event #6

Scale as needed

For Time:
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack (front rack 45# bar loaded to 105/165)
Then, both partners lunge 90’ (length of wood) with the axles in a front rack position (man first, then woman, both can be moving behind)

Time cap: 15 minutes

Notes
For this event, the athletes will begin on the starting mat. At the call of “3-2-1 … Go!” the team moves forward and the male performs 50 double-unders. Once he finishes, the female performs 50 double-unders. They will then move under the wall and kick into handstands. One member will perform handstand push-ups while the other holds in a handstand. Reps will only count if both partners are inverted and on the wall. When either member releases their inverted position, they must switch who is the working member, and at least one rep must be completed before switching back to the other working member. At any time, in order to switch the working member, both athletes must come off the wall.

Once a total of 50 handstand push-ups are completed, the team will move to the pull-up bar to perform toes-to-bar. For toes-to-bar, the working athlete will perform repetitions on the low bar while the other hangs, with feet off of the ground, from the high bar. For toes-to-bar repetitions to count the partner must be hanging from the other bar. When either member drops from the bar, they must switch positions and the other athlete becomes the working member. Likewise, if they wish to change the working athlete, they must come off the bar and switch positions.

Once 50 toes-to-bar are accumulated, they move on to the axles and perform shoulder-to-overhead. For shoulder-to-overhead reps to count, the opposite partner must be holding their axle in the front rack position. Both athletes must take the axles to a hang position (or to the floor) before re-racking the axles and allowing the opposite member to perform shoulder-to-overhead repetitions.

After the 50 reps are accumulated, the athletes will move to the starting line with the male in front. They each independently lunge 90 feet with the axle in the front rack position. They may both be moving at the same time, but the female may not pass the male. When each crosses the designated line and comes to a full standing position, the athlete will drop the axle and go to the finish mat. When the female member reaches the finish mat, the workout is complete.

Scoring
The team’s score is its total time to complete the workout. If they do not finish the entire workout within the 15-minute time cap, the score is 15:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not reaching the finish mat (in the lunge, the half-way mark and the finish line each represent one rep).

Happy Birthday Fenway!! 7 years ago today I adopted this sweet baby girl!

FITNESS

A. Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…

B. Complete as many rounds and reps as possible in 10 minutes of:
Thrusters x 10 reps
Burpees x 10 reps

AIM

A. Take 12-15 minutes to work on a skill of your choice – muscle-ups, double-unders, handstands, etc…

B. Complete as many rounds and reps as possible in 10 minutes of:
135/95 lb. Power Clean x 5 reps
135/95 lb. Thruster x 5 reps
Burpees x 10 reps

SPORT

A. Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed

B. Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets.

C. For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

Don't forget about tomorrow's Team Workout

FITNESS & AIM

Workout of the Day
Five sets for times of:
350 Meter Row or 300 Meter Run
10 Dumbbell Ground to Overhead (45/25 lbs)
5 Wall Climbs
Rest 4 minutes

SPORT

Active Recovery Day

MANDOFUN Yoga at 6:30 PM