A1 – Bench Press 3×8+ (72.5%)
A2 – Pull-up 3×8+
5 Rounds for time of: (10 minute cap)
5 Box Jumps (30″/24″)
10 Ring Dips
15 Kettlebell Swings (1.5/1pood)
Post time to comments.
This time last year… Bryce wrote on Longevity.
Top Ten Things You Should Know About Karen
10) I´m a former long distance runner having completed half marathons in Miami, Nashville and Austin, the Chicago Marathon and the Bigfoot Olympic distance triathlon, which basically means when I started Crossfit 3 years ago, I was pretty bad at everything except the 5K.
9) I have a huge passion for all things music – I love festivals, concerts and I always have my ipod on.
8) I often get caught and made fun of for watching Crossfit-related videos at work.
7) I´ve been known to get my foot stuck in the fun wheel at numerous Crossfit social functions.
6) I am one of the biggest advocates of mobility work having rehabbed nagging glute and hip flexor injuries over the years (see number 10).
5) I am a huge believer in the Paleo diet lifestyle although I occasionally indulge in naughty foods.
4) I am sick at movie trivia – I can out 3-degrees-of-Kevin-Bacon anyone. And I love really bad horror movies.
3) I believe balance is the key to longevity in Crossfit. This means listening to your body! When you´re feeling good, challenge yourself to go heavier, faster or unbroken. When something feels off mentally or physically, take a break, and refocus your goals.
2) It took me almost 2 years to get a kipping pull-up and learn how to squat correctly. Actually very few movements in Crossfit have come easily for me. I can empathize with our members that walk into our gym with limited athletic backgrounds, because I´ve been there too.
1) I currently have the privilege to join the amazing coaching staff at Crossfit Chicago as an intern training to become an Assistant Coach. In three years I´ve been exposed to some amazing coaching and now have the fortunate opportunity to extend my experience to other members of our community. Crossfit has made me a healthier, happier, more grounded individual. Whether it be from a PR, fixing technique, surviving a brutal workout, or just laughing with friends, I always leave our box a better, stronger person than who walked in. My number one goal as a coach is to make you feel the same.