K.A.C.C.

Today we’re going to discuss K.A.C.C. Not only is K.A.C.C. a noun, event, verb, adjective, and state of being, but it’s going to make sure D.O.M.S. is ever present tomorrow.

K.A.C.C. stands for Kick-Ass-CrossFit-Class. Now, don’t get my wrong, most of the CrossFit classes are ass-kick worthy, but today, especially was worth mentioning.

Ian, the early morning CrossFit instructor, gave his last instructing today. As he embarks on his journey to start a non-profit and become a full-time Olympic weightlifter, in Las Vegas (I will be visiting), he made sure to provide an epic workout for his class.

As you can see, he left nothing out of this workout. Let me break this one down.

After our usual 10-15 minute warm-up of running, stretches, push-ups, and pull-ups, we got into action. Setting up our “stations” with the required amount of weights, space, and boxes.

Complete each, in order, for your best time:

  • 400 meter run
  • 10 Clean & Jerks
  • 15 pull-ups
  • 20 plate sit-ups (holding 25 or 45# plate)
  • 200 meter run
  • 10 Clean & Jerks
  • 15 box jumps
  • 20 double unders
  • 400 meter run
  • 10 Clean & Jerks
  • 15 kettle bell swings
  • 20 burpees

And the fun didn’t stop there, folks. No, no. We all finished with plenty of time to spare for a tabata! Air squat tabata. Eight rounds of 20 seconds of squats, 10 seconds rests. Done at 151 squats.

So, there you have it, a full-body, all inclusive, killer workout, dubbed one of many, K.A.C.C. 🙂

November 5 Gratitude Nugget: I am grateful for Friday. The weekend is in sight… and I NEED it here NOW (it’s been one of those weeks…).



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