Kristi O’Connell retired from the competitive CrossFit after seven CrossFit Games appearances, but that doesn’t mean she has left training behind. She is an advocate for hybrid training, which balances strength training and running. The difference is that instead of training as a pro athlete with a team comprised of some of the world’s elite CrossFitters, she trains in the comfort of her garage gym, outfitted similarly to a top-of-the-line CrossFit Box setup.
On Sept. 24, 2023, O’Connell gave her YouTube audience a tour of the brand-new garage gym, showcasing how she maintains her athletic physique and programming. Watch the walk-through below:
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O’Connell’s Next-Level Gym Setup
O’Connell has been training in her garage since the 2020 CrossFit Games, using her 16-by-16-foot space with intention and an eye for efficiency. She finished drywalling her garage, insulated the ceiling, painted the space, and lit the interior. Starting in the front corner of the garage, O’Connell’s husband, Patrick, displayed the reverse hyperextension machine — excellent for glute pumps and building lower back strength, it’s typically used as a finisher or as a warm-up for deadlifts or track runs.
In that same corner are ruck packs and other smaller equipment like jump ropes. Windows outfit the walls and garage door for daylight to enter during the colder months while the door remains shut. The natural light supports a better mood during winter workouts. A cross-sectional study in the Journal of Affective Disorders found that more time spent outdoors during the day was associated with lower risks of depression. (1)
Other Equipment
O’Connell walked over to the dumbbell rack that ranged from five to 65 pounds. Next to it is a black glass whiteboard for written workouts of the day (WODs) or other pertinent training information. Chalk, wall balls, barbells, and dumbbells grace the remainder of the right-side wall. A brand-new functional trainer for cable machine exercises and multi-grip strict pull-ups and chin-ups sit in the corner, outfitted with a landmine attachment for pulling exercises.
Next to the functional trainer are bumper plates hanging on the wall for organizational purposes and preventing floor clutter. A foldable PRX rack with hydraulics is a highlight in the gym that can house the unused rack into the wall. Additionally, with this PRX rack, they can perform squats, bench presses, and overhead presses. In front of the rack is a quartet of I-hooks to loop bands through for banded barbell lifting.
The O’Connells have a variety of barbells and kettlebells at their disposal, as well as a hip thrust pad and a pull-up bar far enough from the wall to perform kipping movements. Rings, lifting belts, and bands cover the lefthand wall beside the cardio machines, which include a rower, a C2 bike, an assault bike, and a ski erg. They’ll pull out machines needed for a workout and then re-stack them next to each other against the wall when finished. A dip bar and weighted vests round out the equipment arsenal.
O’Connell’s Gym Stays Warm
Being in Columbus, OH, winters can get freezing. Armed with a thermometer and an expensive space heater, the O’Connells can heat the garage gym to 90 degrees. A leaf blower helps keep the garage gym floor clean and the floor mat with Kristi O’Connell’s name from her first CrossFit Games is featured in the entryway. Despite no longer competing at the highest level of CrossFit, O’Connell still trains like she does.
Reference
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Burns, A. C., Saxena, R., Vetter, C., Phillips, A. J. K., Lane, J. M., & Cain, S. W. (2021). Time spent in outdoor light is associated with mood, sleep, and circadian rhythm-related outcomes: A cross-sectional and longitudinal study in over 400,000 UK Biobank participants. Journal of affective disorders, 295, 347–352. https://doi.org/10.1016/j.jad.2021.08.056
Featured image: @kristieramo on Instagram
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