A – Jerk EMOM 6×2 (@ 75-90%)
B1 – Press 3×8+ (72.5%)
B2 – Bent Over Row 3×8+
Complete 1 round Every 5 minutes for 20 minutes of:
10 Chest-to-Bar Pull-ups
10 Push Press (135/95 or 80% of Press)
20 Calorie Row
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This time last year… Sara wrote on our Goal Coaching Seminar.
Nay’s See-ya-later (belated)
What’s up CFC family and Happy New Years from Columbus, GA. If I may, I would like to take you back a couple of years. It was Dec 2010, after more than a year of contemplating advice from friends of mine who where CrossFitters and really just unhappy with my training program that I decided it was time for a change. As part of a New Years resolution I decided to give CrossFit Chicago a try, and on Jan 3, 2011 I showed up at the doors of the CFC. As Kelly!!!!!!!!!!!!!!!! introduced me to the baseline workout I thought to myself this should not be too bad, since I am in the military and fitness is apart of our framework. Well that was all fine until I hit the pull-ups. All I can say is I was HUMBLED. For the first month of Jan 2011, I was introduced to the community and to the wide range of movements, workouts, and lifts in CrossFit. Every night I would come home with a different level of soreness in a different area of the body that I had never felt before. I mean I felt soreness, however nothing like this. And then there was FRAN………. Enough Said!!! She served me so bad that I still have nightmares till this day.
Over the course of the next almost two years I learned movements that were both fun and challenging. Movements such as push-ups, box jumps, burpees, kettlebell swings that seemed to come natural. And then there we other movements such as pull-ups(strict, kipping, butterfly), muscle-ups, double-unders, handstand push-ups that were very challenging and took a considerable amount of time to get a good grasp on. And then there is the always challenging, and sometimes irritating Olympic lifts like the SNATCH that can get me from zero to irritated in 1.1 seconds. With all these movements and lifts there is never a dull workout. In my experience always a new challenge to look forward to.
The events that I had the opportunity to participate in such as Fight Gone Bad, Paleo Challenge, CFD Memorial WOD, and the infamous Throwdown between the 6amers and THE KICK ASS NOON CLASS!!!!! provided a level of competition and camaraderie that defines the true nature of CrossFit Chicago.
I would personally like to thank all of the CFC family from all excellent coaches who have taken the time to assist and mentor me during my time at CFC. To all my fellow athletes who I was privileged enough to workout with, and more importantly get to know on a personal basis. You all truly made my experience out of this world and I will truly miss you guys. If you are ever down in the South, look me up. Until next time I wish you all a blessed and prosperous 2013. You guys are the best.