Had a very short window to hit the gym today (also worked as a business meet/greet) so I chose to give Karen a go. Karen is an infamous CrossFit workout where you perform 150 Wall ball shots for time. Official time was 7:11, was in and out of the gym in about 15 minutes. I have never had my vastus lateralis (quad on the outside) seize up like that and I am currently enjoying a nice ‘CrossFit cough.’ Cannot wait to take Karen out for another spin in the future.
Wall balls are an excellent movement and simple enough for a novice to perform correctly. Below is a video of 2008? CrossFit Games Winner, Jason Khalipa tackling Karen. Guy is a BEAST.