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)