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
-Karen Cason
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.
I’m deadlifting today. I will be thinking about this picture. Thank you Karen, and welcome to the coaching staff.
@ Karen C
#4–I accept that challenge.
Good luck to the Rudyfit ladies this weekend.
Deadlift, 3 x 5 reps @ 295#
Press, 3 x 5 reps @ 110#
CONDITIONING
5 rounds:
5 power snatch – 155#
30′ handstand walk
TIME – 5:58
this one was a rude awakening as my power snatches were rough but we got all but the last round unbroken. the true suckfest was getting up into the handstand when out of breath which didn’t really kick in until the 2nd round then it became a battle. this wod shouldn’t take this long but i slowly got crushed by the snatches and had to wait a bit before getting inverted. good pain and now i know that i need to work on handstand walks when fatigued to get better. on the plus side once i got into the handstand i went all 30′ each round w/o dropping
Warm up –
overhead wall ball throws 14# WB – I’m better than Abbey at this.
chest press wall ball throws 14# – I’m better than Abbey at this too
Bench Press – 90# AMRAP – 15
Pull Ups – black and red band – These are so hard!!! AMRAP 8
Metcon – black band with ring dips rx otherwise – 9:04
Box jumps weren’t as bad as I thought they would be but they do sneak up on you after the KBS. Dips were the hardest part for me, even with the black band. KBS are an easy movement for me.
overall though a fun workout (even if Anthony did finish in less than half the time that I did!)
Good stuff Karen! Welcome!
Yesterday was a mobility day as I FINALLY tried hot yoga. Took flying across the country to do it but it was “fun?”. Looking forward to classes with Melissa soon!
Today’s WOD is tackling Mt Defiance and some pale ales after. 11 miles after not hiking for a year and a half. I’m curious to see how it goes with my crossfit “endurance.”
Good luck to the fellas tomorrow in the throwdown!!!!
Karen: I still struggle with kipping and am almost 3 years in at CFC. Thanks for your awesome post!
@Susan: I look forward to seeing you in a yoga class at CFC soon!
On that note: The next Yoga for Athletes class is this Sunday from 4-5pm. Email me for more info: melissa@crossfitchicago.com.
Peace.
SCHEDULE UPDATE
We will not be holding a Saturday 11am class tomorrow. The men’s throwdown final will be taking place in the front room. We encourage you all to stop by and cheer on your fellow CFC athletes during this. The 12 class will be co-ed if any of you guys aren’t partaking in the throwdown. Email me with questions.
who is going to be the first at the box to get these –
http://shopcrossfitreebok.com/footwear/men-s-rich-froning-reebok-crossfit-nano-2-0.html
Drew? All Day?? J-Vu??? JK????
Great news for the members, Karen has so much to draw from.
Kudos!
6am Fridays! (Move over CRJ, Ke$ha is back!)
A1 – Bench Press 8+8+12 @ 45
A2 – Pull-up 8+8+8 (started w/ black band, then had to add red)
5 Rounds for time of:
5 Box Jumps 24″
10 Push ups
15 KBS (#25)
Time: 7:24
Box jumps were definitely the easiest part. Push ups became the challenge the last two rounds but stayed on toes.
Love being late for work on Friday to stay and watch the 6am boys crush this one! Awesome job guys! (Especially Tim!)
@Bryce – will the Saturday morning rowing classes go on as scheduled?
Great 6am today, even though Bryce tried to sabotage my Men’s Throwdown performance by putting kipping pullups in the warmup–I know he wanted me to rip.
Did an abbreviated version of Oly 7.4:
A1 – Press
1×5 @ #95
1×3 @ #105
1×2 @ #125
1×1 @ #130
1xAMRAP @ #140 – 6 reps
Meh. Speed wasn’t great today, didn’t get the 8-10 I was shooting for. We’ll be back to fight another day.
A2 – Front Squat, 5×5 – #135-155-175-195-205
Supposed to be at around #205 for all sets, stayed light to save my legs for tomorrow.
CFC Metcon, 5 rounds – 5 BJ / 10 Dip / 15 KBS
Time, Rx’d: 4:15
Felt decent on this one, unbroken and not really any breaks. Need to learn how to kip the ring dips as I felt fatigue set in around the middle of round 4.
6am Highlights:
-TimS practicing his Gangnam Style moves in between press sets (and Alex’s subsequent reaction)
-Ke$ha sticking around to play her new hit “Die Young” during our heat
-Sommer, although your time might’ve been longer, we agreed you actually worked out more than me today!
@ ErinO, yes we’ll find space for rowing classes. Not sure on exact location yet, but we will be having class.
@Karen–solid post and I’m pretty ecstatic you’re part of the coaching staff now. We started at CFC at about the same time and I can remember working out at the old Clybourn box with you every 6pm. I don’t get to work out at the same class as much anymore, but it’s been great knowing you the last three years. You also throw the best birthday parties.
Big weekend for CFC–best wishes to the gals going up to Michigan this weekend for the competition, you guys are going to crush it.
Looking forward to the Men’s Throwdown tomorrow. I know everyone has been working hard, so it should be a fun time.
So happy that Ke$ha is back! No offense, but she is SO much better than CRJ. Thanks to Brook for the great playlist this morning! Love 6am Fridays!
A1- Bench Press @ 50# (started at 55#, but on the last one during the first set I strained too hard and pulled my hamstring a bit, very strange and unpleasant). 8x8x14
A1- strict pullups with orange, black and red bands- these were a huge struggle. 8x8x8
5 rounds for time
5 box jumps (successfully completed the first round at 20′ (first time ever doing a 20′ box jump) and then fell flat on my ass the first attempt in the second round, so went down to 16′)
10 push ups (knees)
15 KBS (20#)- these are probably one of my LEAST favorite things to do, but this weight seemed a bit too easy.
7:07.
@Erin O- I think we will still have rowing tomorrow. I know Sarah planned the workout already because Tina T did it earlier this week. I also mentioned to Bryce that I will help count for the first round of the Throwdown, but will then have to leave to go to rowing and he didn’t say that there wouldn’t be rowing, so I’m assuming we’re still on.
A1 – Press
1×5 @ 95
1×3 @ 105
1×2 @ 125
1×1 @ 145
1xAMRAP @ 145 – 7 reps
A2 – Front Squat
5×5 @ 135-155-175-195-205
CFC Metcon, 5 rounds – 5 BJ / 10 Dip / 15 KBS
Time Rx’d: 4:47
C1: Weighted Pull-ups – 5×5 (BW-5-8-10-12)
C2: Push Press – 4×5, 1×0 (135-145-155-165-175)
I’ve got 25 burpees on Tony (aka AllDay (but more appropriately ka Tony)) to win the men’s throwdown! Any takers?
Great article Karen ! I really like #3.
Good luck RudyFit crew !!!
2 mile run
did the 6am warm up
Sommer is better than me at overhead wall ball throws and chest press wall ball throws…
2 mile run
runs were quick today- felt pretty springy
mobility work
Nice article Karen! But along with the other Brett, I’ll accept your challenge in #4.
A1 – Press
1×5 @ 95
1×3 @ 105
1×2 @ 115
1xAMRAP @ 125 – 8 reps
A2 – Front Squat
3×5 @ 135-155-175
Metcon Rx’d
Time: 6:09
Thanks to Brooke and Sommer for sticking around to keep us moving.
I agree with Anthony, watching TimS practice his Gangnam Style moves was nothing short of amazing. Finally Alex wasn’t the best in the room at something.
Nice article Karen and super awesome pic. I have a movie quote from a really bad horror movie…”Pancakes!!!!”
Good luck up in GR ladies!
And Good luck to the RudyFit gals this weekend as well!
@Karen….holy triceps ;) ;)
Thanks for all the “RudyFit” support!
Updated Men’s Throwdown Heat List. Again, shoot me an email if you want in or I missed you on the list.
Heat 1 (8:15 event 1/9:00 event 2)
JeffA
ScottS
ZackJ
JVu
MolikS
JoshR
MatthewK
JoshB
AdamC
Heat 2 (8:23 event 1/9:05 event 2)
JimF
MarkF
PatD
JK
Dane
GeoffM
JonL
JohnT
AdamB
Heat 3 (8:31 event 1/9:10 event 2)
CamL
BobS
BryceW
Gene
Woody
JasonW
JakeR
TonyM
DavidM
JaredH
Heat 4 (8:39/Event 1/9:15 Event 2)
AnthonyD
MarcS
MarkB
BrianH
Russell
Jamison
BrettR
BenR
BrettL
Pre- DU Practice
WOD – 4 Rnds for time
400M Run, 50 Airsquats
12:55 by round 3 I was running around like a new born baby giraffe and doing sets of 10 Air squats
Brutal.
Bench Press: @50# 8-8-11
Pull ups: red band 8-8-9
5 rounds 6:00
5 box jumps (20″) (should have tried 24″, but was intimidated by the height!)
10 ing dips (black band)
15 Russian KB swings ( 35#)
Post 2*10 min rows (1. 1869m 2. 1891m)
3*10 GHD situps
Karen-congrats on becoming an intern. Everyone in the box is really going to benefit from your experience.
Thanks for all the RudyFit well wishes. Looking forward to representing CFC!
Oly 2.3.4
Press AMRAP @ 110# – 9 reps
FS 5×5 @ 155#, started to feel better after the 2nd set
today’s metcon
5 RFT
5 30″ Box Jumps
10 Ring Dips (red band)
15 1.5 Pood KB Swings
8:26
Post: Shoulder rehab
Unlike Tony, I didn’t try to save anything for tomorrow and I was still slower. wah wah
Kick some ass up there RudyFit gals.
Goal tomorrow is not to get lapped in my 400m heat. I’m not sure if it’s possible but with speed demons MatthewK, Radin, and Banks in my heat, they’ll figure out a way.
Bench press #125 8-8-15
pullups 8-8-9
WOD Rx 10:31
Ring Dips slowed me down a lot – I need to learn the kip for those,
WOD:
5 Box Jumps (30″)
10 Ring Rows (Red Band)
15 KBS (1.5pd)
7:30
Yeah Karen! Really hoping to get to wrk out with you and get to know you better!
A1: bench press 3×8+ @ 65#; last round = 14
A2: strict pull-ups with orange + blk bands, 3×8+; last round = 10
WOD:
5 rounds
5 box jumps @ 24″
10 push up’s
15 kbs @ 1 pood
7:42??
*thanks to Cheng for convincing me to do 24″ and for the other ladies to inspire me to stay away from the 20″ box that was next to it!
Post WOD: 10 min row
Good luck to everyone participating in the various events this weekend!!
@ Karen
Thank you for putting your blog post in list profile and for providing us with 10 little notes about you, however I am sure I am not alone when I say, the CFC community must know more!
So I would like to encourage everyone to ask Karen another question about herself and see if we can delve a little deeper here.
I will start with a light sampler:
If you could eat one food without any consequences for the rest of your life, what would it be?
What is your favorite color?
Do you remember where you were when Pluto lost its status as a planet?
Bench / Pull-Ups: #215 – 8 / #220 – 8 / #220 – 6 (felt burned out pretty quickly this AM)
Metcon: 5:02
Thanks for the kind words all. Proud to be a part of the CFC coaching team (in training)!
@ Ali G: I can’t tell you what movie that line is from, but if you give me an actor in the movie, I’ll trace him back to Kevin Bacon.
@ Joe P:
I’d eat french fries.
Do people really have favorite colors?
I just had to google “Pluto” to know that it wasn’t considered a plant. I seriously didn’t know. Looks like it was announced in August 2006. That was the year I was training for the marathon, so there’s probably a good chance I was running on the lakefront listening to a little Justin Timberlake.
Sweet Article, Karen! 2 years for a kipping pull-up gives me hope at year 1.5!
@JoeP: what I’d like to know from Karen involves this fun wheel she speaks of. Is it a good thing to get your foot stuck in a fun wheel? Usually I would not enjoy getting stuck in something, especially an object such as a wheel that goes around and around. This could be dizzying and/or painful. But a fun wheel? That just might be worth it.
Moving very slow today…
A1 – benchpress @ #165 – 8, 8, 12
A2 – strict pullups weighted @ #55 – 8, 8 and @ #40 – 12
Metcon – 6:33 or 6:23 not sure
5 box jumps @ 30″
10 ring dips
15 kbs @ 1.5 pood
Slow…box jumps still a nagging issue with my knee. First 3 sets did step downs then tested normal jumps. Not the smartest move before tomorrow. The word for today is ICE.
Did this yesterday…
BP @ 135, 9 on AMRAP
PU w/ 20# vest, 12 on AMRAP
Met: 7:25.
A1 – Bench Press 3×8 @ 155#, 11 on the AMRAP
A2 – Pull-up 3×8 w/ Orange Band
5 Rounds for time = 9:04
5 Box Jumps 24″
10 Pushups
15 Kettlebell Swings 1pood
Looking forward to the Men’s Throwdown tomorrow.
Oly 7.5 turned into a very low energy blah day.
Shoulders were so sore and wasn’t feeling it
Snaha
95-115-135 stopped there
Wasn’t feeling it today
Full squat Clean and Jerk
135-155-165-185-205 called it there
Did some more full squat cleans because my jerk sucks and got a PR!
231 squat clean – not too bad
Bailed; not time for accessory work!
Good luck to all the boys throwing down tomorrow!
barbells for boobs registration is now open.please check the Facebook invite for more info. If you are a current crossFit Chicago member please do not register via Facebook invite link. please email me your preferred grace weight and heat hour.
Great to have you as a coach, Karen. Now stop avoiding your suck list! (astronomy, for example)
Jonny- when is b4b? Sorry if I wasn’t paying attention, and I’m not on the Facebook, although I’ve heard of it.
Worked on my poor excuse for a snatch today. All from the hang, didn’t get very far.
Cleaned a new PR- #205, couldn’t jerk it. The shoulder work yesterday is my excuse. I feel like I’ve probably got another #10-20 in that clean too, it wasn’t as hard as it should have been to get the #205 up there, went up on the first try in a half squat clean.
First 3 Throwdown Workouts:
FGB – 162 (30-40-40-33-19)
400m – 1:09.5
BB Complex – 235# (failed jerk at 245#…rushed the set as I was dicking around with music, typical)
Alex crushed me on all these with 192, 1:01.1 and 245#. We ran through it in about an hour.
A1. Bench Press 72.5% 1RM 3×8+
135# 8-8-12
A2. Pull ups 3×8+
8-8-10
No problems here.
Metcon Rx’ed
7:44
Ring dips got a little sloppy towards the end. But I think I got to the top on every rep.
Men’s Throwdown Wod Circuit – all results unofficial
Event 1 – 1 round FGB
Wall Ball – 32
SDHP – 37
Box Jump – 47
Push Press – 45
Row – 31
TOTAL – 192
Event 2 – 400m run
TIME – 1:01
Event 3 – BB Complex
LOAD – 245# + O burpees.
completely forgot to do them when i finished the barbell work
Event 4
100 double unders
50 oh walking lunge steps – 25#
40 pullups
30 burpees
20 kb swing – 1.5 pood
10/arm kb shoulder to overhead – 1.5 pood
TIME – 6:59
all movements unbroken. my left arm absolutely sucked on the kb s2oh and they took me like 30 secs but my right arm took about 10 secs for 10 reps. huge discrepancy b/w the 2. yet another weakness uncovered…
fun wods and the men will have a good time going thru them in the am. wish i could do them in a group setting to get the additional push
Did this one with Z and t4. 55#bp and black and red for pus. 8, 8, 9. Terrifying moment when I was stuck on the highest pu rig and couldn’t reach the box….thanks ladies for getting me down! Haha…can laugh now…
Wod6:54 kb 25#and box jumps 20″ pushups..enjoyed this one!
A1 – Bench Press @75# 8-8-15
A2 – Pull-up (strict w/orange+black bands) 8-8-8
5 rnds for time of: (10 minute cap)
5 Box Jumps (24″)
10 Push ups
15 Kettlebell Swings (1pood)
Time – 8:08
Karen Fact #11: She has really glam hair.
A1 Bench @ 90#: 8-8-16
A2 Pull ups w/ red band: 8-8-9!
Wod w/ red band on ring dips: 10:04
I think my butt is sore from benching.
Strength Week 7
Two for one special
I have a rough time when I press and DL on the same day, the press definitely suffers
DL
AMRAP at 180#’s, 10 reps, may have had 1-2 more in there but got to that 10 rep mark which was my goal and gave up, wah wah
Press
AMRAP at 60, 8 reps
Grrrr
2 rounds of 4 front squats at 90, 4 Good mornings at 90
Conditioning
4 rounds of
15 KBS at 1 pood
50 DU
9min