New Focus: Karen!

Post Featured Image

New Focus: Karen!

As 2016 draws to an end, and the 2017 CrossFit Open approaches, we will be shifting our focus towards conditioning, muscular endurance, and common movements found in the Open. To fully kick off the start of the Games season, we are focusing on an iconic CrossFit workout: Karen! 

Karen is a deceptively simple WOD--150 wall ball shots for time. But as those of you who tested last week can confirm, its simplicity is what makes it so challenging. Without another movement to break up the workload, the lactic acid can build up and overwhelm the muscles, and the explosive nature of the wall ball can quickly jack up the heart rate. Just the sheer number of reps can be a daunting mental task, as you realize 50 reps in that you still have another 100 to go and it’s already starting to hurt! It requires knowing your body and its capabilities, and having a game plan to ensure it doesn’t all fall apart. 

It’s the mental and physical challenge, as well as the relative simplicity of the movement that makes it a great workout to initiate our Open prep. With the holidays, taking a step back from practicing more complex movements is a nice break, and will hopefully allow you to still see progress even with holiday parties, family get-togethers, etc. getting in the way of training (although we will continue to work on cycling olympic lifting in WODs, and will be returning to it as a focus in 2017 since it’s an integral part of the CrossFit Open). Facing a seemingly insurmountable task will help you take on any challenges that arise during the holiday season, as well as any that Dave Castro (the CrossFit Games Director) has up his sleeve! And, for those of you participating in the Open, you can bet wall balls will be a part of it. 

In addition to Karen, we will be working on two other movements. First, we’re going back to focusing on building strict pull-ups so that we have a better platform for working on kipping pull-ups and muscle-ups in the beginning of the new year. If you don’t yet have a pull-up, this could be the little push you need to get your very first one! 

Secondly, we’ll be working on building up proficiency in double unders. For those who already have doubles, our goal will be to get you more consistent as well as assist in linking together the biggest possible unbroken chain. For those of you who struggle with the double under, the coaches will work with you to get your first reps and set you on the path to success in the future! 

If you haven’t tested yet, we encourage you to do so as soon as possible this week. Test your unbroken strict pull-ups, biggest set of double unders, and tackle Karen and make note of your time and reps. For full details on each test, you can ask a coach or go to Tuesday, December 6th’s WOD on the Grassroots Beyond the Whiteboard Feed. Even if you don’t plan on participating in the CrossFit Open, building up endurance, stamina, and precision in wall balls and double unders, and developing your upper body pulling strength are all important for improving your overall athleticism. 

28 comments (Add your own)

1. Garagegymplanner wrote:
Can you please list the test details? I really like to know!

Mon, December 12, 2016 @ 1:28 AM

2. Kris wrote:
Hi! Sure, here are the test parameters:

A. Max Strict Pull-ups
(Scale to band pull-ups. Record band color. Target band color to get 5-10 reps.)

B:4 Min to establish max consecutive double unders (Scaled option--total double unders non-consecutive)

C: “Karen”
150 Wall Balls for Time
*Everyone will have a partner to count for them and hold them to range of motion. Run 2 heats.

Hope this helps. Are you a member? If not, how did you stumble upon the blog?

Tue, December 13, 2016 @ 1:19 AM

3. Julia Kruz wrote:
I'm practice Crossfit 5 years and it is definitely useful sport for weight-loss and building beautiful body)) Thx for sharing!

Fri, July 21, 2017 @ 4:23 AM

4. wrote:
I love it when individuals come together and share opinions.
Great site, continue the good work!

Mon, July 31, 2017 @ 10:01 PM

5. wrote:
Wonderful web site. Plenty of useful information here.
I am sending it to several friends ans also sharing in delicious.
And of course, thank you to your effort!

Wed, August 2, 2017 @ 11:11 AM

6. wrote:
Can I simply say what a relief to find an individual who truly understands what they're talking about over the
internet. You certainly know how to bring a problem to light and make it important.
More and more people really need to read this and understand this side of
the story. It's surprising you're not more popular because you surely possess the gift.

Thu, August 3, 2017 @ 3:24 PM

7. wrote:
I have read some good stuff here. Certainly worth bookmarking for revisiting.

I wonder how a lot effort you place to create this sort of excellent informative site.

Thu, August 3, 2017 @ 10:03 PM

8. wrote:
We are a group of volunteers and opening a brand new scheme in our community.
Your website offered us with helpful information to work on.
You have performed a formidable job and our whole group might
be grateful to you.

Fri, August 4, 2017 @ 6:22 AM

9. wrote:
Magnificent website. Plenty of useful information here.
I'm sending it to a few friends ans additionally sharing in delicious.
And obviously, thank you on your sweat!

Sat, August 5, 2017 @ 3:26 PM

10. wrote:
Hey very nice blog!

Sat, August 5, 2017 @ 9:05 PM

11. wrote:
Heya i'm for the primary time here. I came across this board
and I in finding It really helpful & it helped me out a
lot. I'm hoping to offer one thing again and aid
others such as you helped me.

Sun, August 6, 2017 @ 11:45 AM

12. wrote:
Good post! We are linking to this great post on our website.
Keep up the good writing.

Mon, August 14, 2017 @ 8:23 PM

13. wrote:
Wow, amazing blog layout! How long have you been blogging
for? you make blogging look easy. The overall look of your
website is great, as well as the content!

Tue, August 15, 2017 @ 3:05 PM

14. wrote:
each time i used to read smaller content which
as well clear their motive, and that is also happening with this piece of
writing which I am reading at this time.

Thu, August 17, 2017 @ 5:52 PM

15. wrote:
I do not even know the way I stopped up here, but I believed this submit used
to be great. I do not realize who you are however certainly
you're going to a famous blogger when you aren't
already. Cheers!

Fri, August 18, 2017 @ 6:39 AM

16. wrote:
Thanks for the good writeup. It if truth be told was a entertainment account
it. Look complex to more introduced agreeable from you!

However, how can we be in contact?

Sat, August 19, 2017 @ 7:06 AM

17. wrote:
I blog frequently and I genuinely thank you for your information. Your article has really peaked
my interest. I'm going to take a note of your blog and keep checking for new details about once per week.
I subscribed to your Feed as well.

Tue, August 22, 2017 @ 8:52 PM

18. wrote:
Wonderful article! We are linking to this great content on our site.
Keep up the good writing.

Wed, August 23, 2017 @ 11:21 AM

19. wrote:
Howdy! Do you use Twitter? I'd like to follow you if
that would be okay. I'm absolutely enjoying your
blog and look forward to new posts.

Wed, August 23, 2017 @ 3:54 PM

20. wrote:
Appreciating the commitment you put into your site and detailed information you provide.

It's good to come across a blog every once in a while that isn't the same unwanted rehashed
material. Great read! I've bookmarked your site and I'm including your RSS feeds to my Google account.

Tue, September 5, 2017 @ 7:43 PM

21. wrote:
Have you ever thought about adding a little bit more
than just your articles? I mean, what you say is valuable and all.
Nevertheless imagine if you added some great images or videos to give
your posts more, "pop"! Your content is excellent but with images and videos, this blog could certainly be one of the very best in its field.

Wonderful blog!

Fri, September 8, 2017 @ 4:21 PM

22. wrote:
Hmm it seems like your blog ate my first comment (it was extremely long) so I guess I'll just sum it up what I submitted and say, I'm thoroughly
enjoying your blog. I too am an aspiring blog writer but I'm still new to the whole thing.
Do you have any tips and hints for novice blog writers?
I'd certainly appreciate it.

Sun, September 10, 2017 @ 4:15 AM

23. wrote:
Wonderful beat ! I would like to apprentice while you amend your website, how could i subscribe for a
blog web site? The account aided me a appropriate deal. I have been a little bit familiar of this your broadcast
offered shiny clear concept

Sun, September 10, 2017 @ 6:00 AM

24. wrote:
Terrific post however , I was wondering if you could write a
litte more on this topic? I'd be very grateful if you could elaborate a little
bit further. Bless you!

Tue, September 12, 2017 @ 10:53 AM

25. wrote:
I was curious if you ever considered changing the
layout of your blog? Its very well written; I love what youve got to
say. But maybe you could a little more in the way of content so people could connect with it better.
Youve got an awful lot of text for only having one or 2
pictures. Maybe you could space it out better?

Tue, September 12, 2017 @ 12:08 PM

26. wrote:
Incredible! This blog looks exactly like my old one!
It's on a completely different topic but it has pretty much the same layout and design. Wonderful choice of

Wed, September 13, 2017 @ 3:47 PM

27. wrote:
After I initially left a comment I seem to
have clicked the -Notify me when new comments are added- checkbox and now every
time a comment is added I recieve four emails with the
exact same comment. Perhaps there is a way you
can remove me from that service? Cheers!

Fri, September 15, 2017 @ 8:27 AM

28. wrote:
I've been browsing online more than 2 hours today, yet I never found any interesting article like yours.

It is pretty worth enough for me. In my view, if all webmasters
and bloggers made good content as you did, the internet will be a lot more
useful than ever before.

Fri, September 15, 2017 @ 11:57 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us
2036 Blake St.
Berkeley, CA 94704
(510) 859-4431

Map - Location