Floor Press 5rm
20 mins to find your 5rm
10 thrusters 40/30
4 muscle ups
“You don’t need harder workouts, you just need to go harder in your workouts.” – Tommy Hackenbruck
12min EMOM (every minute on the minute)
2 Power Cleans
*increase weight each minute
21-15-9 reps of
Box jumps 24/20
30 leg raises
According to scientists, the bumblebees body is too heavy and its wing span too small. Aerodynamically, the bumblebee cannot fly. But the bumblebee doesn’t know that and it keeps flying.
10 toes to bar
30 double unders
20 box step ups
20 Kettlebell swings
“If Crossfit becomes your sport, enjoy it still. I am excited to train. I don’t train to win; I train because I love it. Enjoy what you do.” – Jason Khalipa
When Mike joined CrossFit25, he had been serious about obstacle running for some time. He had run several obstacle races, and has run a few more since, but he was ready for a change of pace.
He quickly took to CrossFit and the strength training side of things to help better his obstacle game. Within months Mike had mastered many of the CrossFit skills. Mike has a great attitude every time he walks into the box and gives it 110% every WOD.
We often now use Mike and his experience as an illustration of how/why strength training can be of benefit to endurance athletes.
How old are you mike?
How long have you been doing crossfit?
Just over six months
What was the first crossfit workout you did and how did you go?
I did loredo a while ago with a friend just at an athletics track. It wasn’t a kind introduction to crossfit.
What was your reason for joining crossfit?
I walked in the door because I wanted to learn powerlifting, butt I signed up because the community was nothing like I’ve ever seen. Everyone was so nice.
If you had to describe crossfit in ten words how would you do it?
A community where everyone helps each other achieve their best.
What is your favourite movement of crossfit?
This changes weekly but I’d probably go with the burpee.
How do you prepare for one of your big races?
Lots of running, pull-ups, and deadlifts. And stretching, but I should probably do more than I actually do.
Has cross fit helped you with your adventure racing?
Definitely. Obstacle racing is a lot like crossfit in the need for competitors to have strength in a broad range of activities. I’ve never been physically as strong as I’ve gotten doing crossfit.
If you could design one workout that you would absolutely demolish, what would it be?
Something body weight based? I loved my birthday wod, although I could probably have done with more burpees less handstand push-ups.
If you had to choose one movement to do every minute on the minute for a whole day (1440 reps), what would it be?
A burpee? One a minute sounds manageable.
And finally, describe the obstacle races that you do.
Obstacle racing is like running a military style obstacle course. A staple of the sport is that every course is different, and while there are common obstacles (8 foot wall, monkey bars) an obstacle can be anything, even constructing a Lego train in under 10 minutes. Any failed obstacle incurs a 30 burpee time penalty.