Who’s Ready for the Squat Challenge?????
Please refer to Monday’s post for details. Challenge begins on Wednesday, but we will accept sign-ups through Close of Business Friday. Everybody loves SQUATS!
Run 800 Meters
Rest One Minute
Immediately after your one minute rest on your final round, you have 5 minutes to establish a One Rep Max Clean and Jerk
*Final score will be time from 3 Rounds (including all three rest minutes) converted into seconds, minus pounds from highest successful lift x 5. If you do not care about your final score, just tell your trainer what your time was upon completing the 3 rounds (including rest) and tell them what your highest lift was*
Post Run, Highest lift and Final Score to Comments
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AMRAP 20 Minutes 10 Overhead Squats – 83/125 10 Hang Cleans – 83/125 325 Meter Run *5 rds to rx
EMOTM 6 Minutes. AMRAP on 7th Minute 2 Front Squats – 143/225 METCON AMRAP 7 Minutes 7 Toes to Bar 10 Box Jumps – 24/30 *5 rounds to rx
EMOTM for 8 Minutes 2 Split Snatch 4 Dumbbell Press METCON AMRAP 7 Minutes Squat Clean Thrusters – 73/115
STRENGTH/SKILL One Rep Max Clean and Jerk METCON 21-15-9 Shoulder to Overhead – 83/125 Pull-ups *10 Minute Cut-off
TestimonialI’ve never written a testimonial and I don’t know the proper etiquette, so this may be a little rough. Before joining CrossFit So ILL, the most fit I had ever been was in high school when I played soccer. After high school, I went to the University of Illinois and drank a lot of beer and worked out very little. I was lucky not to gain a significant amount of weight, but when I look back at it/me, I can definitely tell I wasn’t the same person I am now.
When I moved to Carbondale, IL in 2010, I had never even heard of CrossFit. I saw CrossFit So ILL when I was walking down the strip to buy books, and some woman wearing scanty clothing with tattoos was standing at the door yelling at people running down the street. My friend turned to me and said “wow, that’s intense.” I had no idea. I worked out occasionally at the University’s Rec, but nothing serious. Just enough to keep some of the beer and taco bell weight off. In the winter, a friend of mine from U of I mentioned something to me briefly about the CrossFit box he worked out at in Knoxville, Tenn. He told me it was amazingly addictive and he loved it. He used the words Paleo and kipping, but, at the time, those words might as well have been Chinese or written in WingDings font. I had no idea what they meant. I told him I would check it out at some point . . . when I could find the time. Silly me.
I didn’t really get serious about fitness until the next summer (May-June 2011). My mother was diagnosed with Type II Diabetes. It doesn’t seem like a big deal now, because she closely monitors herself and watches her food intake, but, at the time, when she told me on the phone she had diabetes, something hit me hard deep in my stomach. It sounded so serious! The next day I began running more and started watching what I ate. I trained for and ran a half marathon in Champaign, IL. I was finally starting to get a little healthier. My friend got on me again about CrossFit so I finally decided to come into the box and try one of the free classes.
Since joining CrossFit So ILL in June of 2011, I have seen many changes in my life physically and mentally. The free class was an eye opener. I don’t even remember what I did, but I remember it being extremely hard. I thought I was in shape because I could run long distance. These movements and cardio were completely different! I signed up for an Unlimited Membership, but it still took me a few days to work up the courage to go back. I remember exactly what I did the first day of my actual membership. It was a “strength” day and we were doing back squats. I couldn’t ever remember doing back squats in my life. That was something the football players did in the weight room, not soccer players. Emma paired me with Jeff R. and I had no idea what I was doing, how much weight to put on, etc. After putting on a very light weight, I did a couple squats and Emma kept telling me to get lower. It was this day I found out my hips are not that flexible. I dropped the bar (175 lbsx5 – not full range) and Jeff looked at me and said “clean it up to the rack.” I looked at him and said “are you fucking kidding me?” I would never have dreamed of cleaning 175.
Fast forward a little. I began coming to the box more often, but “resting” on days there were overhead squats or anything that I thought was really hard. I scaled double unders because they didn’t make sense to me and pull ups were extremely hard because I hadn’t figured out this “kipping” thing. To remedy the first problem, I bought a rope and started practicing DUs at home. To remedy the second problem, I promised Emma I would work out with her in the afternoon if she promised to help me learn to kip. She spent some extra time with me teaching me how to kip. This was before “open gym” so she really didn’t have to help me. That impressed me a lot and kept me coming back to improve my weaknesses.
Fast forward a little more. It took me almost 10 months but I finally got a muscle up. It was one of the most amazing things I’ve ever physically accomplished. It’s sad to say, but I kind of forgot what that feeling was like until a few days ago. I was in the gym when Mallory Z. got her first muscle up. I didn’t get to see the whole muscle up because I was busy doing air squats, but I turned my head just in time to see her face on her very last push to lock out her arms above the rings. She started screaming and jumped down and gave Emma a big hug, which she had never done before. I remembered how that felt when I did it and couldn’t help but smile. I finished my 50 squats and jumped onto my set of rings and strung 6 Rx’d muscle ups together . . . a PR for me! I did have some of my skin peel off mid WoD, but they felt great! I left for a meeting and came back and did some heavy lifting with front squats (220x5) and then a death by front squats, cleaning 175 up before going into the first front squat of each minute.
I don’t know what you want to call it . . . surreal maybe? But it was kind of neat all that happened in one day. I look back at my first day at CrossFit, and I couldn’t even do a back squat. Jump forward a little over a year and I’m double WoDing with muscle ups and heavy lifting mixed in! And seeing Mallory’s face reminded me of everything that is good about CrossFit. People cheering each other on, the camaraderie of each member. We know what it’s like to just be starting out, so that’s why we cheer those on who may be struggling physically and mentally. We want to motivate each other so we can see “the look” on someone’s face and remember what it was like when we reached that first milestone
With the good, however, there is always the bad. I sometimes don’t watch what I eat/drink as much as I should. I still can’t perform Overhead Squats. I still get frustrated when they are programmed into a WoD and I can’t do them. Frustrated enough to where it affects my other movements and then a rope gets thrown . . . oops. But I think that’s part of the learning process. Look at where I was a year ago. Just think where each one of us will be in one more year if we are motivated and work hard. I’m excited to see where I’ll be in a year from today. I’m also excited to see many faces light up in the next year because of personal accomplishments. OK, I think that is enough for now. I know I have more stories, I just can’t think of them now!
Just a couple things I’ve learned from CrossFit So Ill.
1. Dogs shouldn’t eat grass.
2. Showers are the worst thing in the world after “ripping” your hand.
3. Tequila and Lime Juice tastes great and makes you crazy.
4. Math is hard. I’m not sure how I passed basic addition. [If the bar is 45lbs plus 90 and I add 70 and put on these two 5 lb plates and train A is moving West at 80 mph while train B is heading East……Hey Emma how much is this?]
OK, really done for now.
~Craig Miller, 26, Law Student: