The C word is powerful. It means cancer and chemo…To too many it means pain, suffering, loss. To others it means luck, faith, time. At CFOIB it means all of those things, but also–more so–it means struggle, resilience, life.
Today, the C word also means congratulations. Larry, the mayor of CFOIB and 7-year veteran, for your fight outside of the gym and your unwavering fight in the Open, we are honored to announce that you have been named the Spirit of the CFOIB Open award winner. We ❤ you!
To demonstrate just how much spirit, dedication, and heart Larry has, we’ve asked and received permission to post the following text he sent recently to Coach K:
“Thank you for coaching and loving me through the Open. I heard every word of guidance and encouragement you gave me the entire way, especially today. But today’s words resonated the most was in the round of 9 thrusters you told me “you have been through worse”… I have but, today was my victory lap over Stage 4 Neck and Throat Cancer. I heard the voices of my crossfit family pulling and pushing me through, I rejoiced with every rep. I was not my best, but in more ways than not I have never been better. Who knew that when you started me in Crossfit seven years ago it would have prepared me for 16.5. So thank you for your friendship and being there for me. Thank you to all my coaches for helping me grow as an athlete. And thanks to my Crossfit OIB family for the blessing they are in my life. Now it’s time to look forward to 17.5. To take each day for the gift that it is and for the difference we can make. Because you have definitely made a difference in mine, Thank You!”
#rmf #CrossFitOpen #crossfitgames #InHouseOpen#CrossFit #OIB #CrossFitOIB
A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Goblet Squat x 10 reps @ 3111
(stick to the tempo – 3 second descent and 1 second pause at the bottom)
Station 2 – Reverse Snow Angels x 15-20 reps
(perform slow and controlled; hold 2.5 lb plates in each hand if possible)
Station 3 – L-Seated Dumbbell Press x 10 reps @ 2111
B. Complete as many rounds and reps as possible in 9 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with KB in Goblet Hold
9 Burpees
A. Five sets of:
Overhead Squat x 3 reps
Rest as needed
Build over the course of the five sets to today’s heavy triple.
B. Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups
A. Front Squat:
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
Rest 2 minutes between sets.
B. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85+, 85+, 85+, 85+
C. Three sets of:
Halting Snatch Deadlift + Snatch High Pull @ 100-105%
(pause 2 seconds at mid-thigh)
Rest as needed
D. Complete as many rounds and reps as possible in 12 minutes of:
10 Calorie Assault Bike
10 Shoulder to Overhead (115/75 lbs)
10 Box Jumps (24″”/20″”)
E. 60 Second Bottom Balance Complex + 30 Second Single-Leg Bottom Balance Each Leg
followed by…
50 Tuck Rock Shots (10/6 lb med ball)
followed by…
Two sets of:
30 Straight Body Crunches