A note before I tell you about this workout. I first heard of CrossFit while working at my last job a couple years ago. We had a new group of coaches come in and they were obsessed with it, in a cultish way. Which honestly turned me off of the whole thing. I HATE when people force a belief system on me, even if it only is a workout. The all or nothing preaching of extremists drives me nuts, let each find their own way!

Quickly the gym I was used to at the school became a CrossFit gym and I was NOT happy to say the least. The cult of CrossFit was taking over all around me. I was old school, squat and bench girl with a few other exercises mixed in. Don’t fix what ain’t broke was my feelings at the time. I have carried this aversion for the past couple of years until recently when I have learned the merits of super sets and CrossFits.

They are a good workout. I am not a convert by any means, but on my lifting days they get the job done quickly and efficently although I am still not a convert to the cult. I don’t center my life around them and I am not ready to do a remodel of the gym next to my room. But back to today.

Slowly, I am coming around to it all. Katy gave me a challenge earlier in the week and I picked today to accept it. She said it was a killer and made her a lot more sore after the fact than she thought she would be. A lift that made Katy McCabe sore, alright I had to try this one! Now some of the moves in this workout I do not have a lot of practice with so I lowered the weight in order to get the form right. So I put the Pandora station on heavy metal and got after this one…

45lbs (modified weight)

“Start with 4 Burpees and perform 4 Burpees every minute on the minute”