8 Week Progress Report 

I have to say thank you for helping me empower myself to achieve more than I thought possible.   Last year I would never have believed you if you said to me that I could be an athlete.  Thanks so much in helping me believe in myself and trust in myself that I could be more than I was yesterday!!  Like I said before, this experience has made me think completely different in how I invest in myself and make me the number one priority. -Marty 

#fenwaylove

FITNESS

A.
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete five each of:
Dumbbell Ground to Overhead x 5 reps
100 Meter Run

AIM

A. Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push-Ups x 12-15 reps (consecutive or accumulated)
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete five each of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

SPORT

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang Clean + Hang Clean + Clean
Drop after each clean and reset into a good position for the next rep.
B.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 92-95%

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings (use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

YES, THIS IS THE EXACT SAME WORKOUT AS LAST WEEK! Did it destroy you last week? For some, conditioning wasn’t where it needs to be, but for others, desire isn’t where it needs to be if you are serious about competing in this sport. We will be running this workout in consecutive weeks because if it destroyed you last week, you’ll learn a lot about yourself by how you respond to having to tackle this again so soon. Are you going to resolve to be better, or will you find an excuse and let yourself off the hook? “Baby Michael”

CrossFit MOM

Advanced
3 rounds
600m run
20 good mornings #45
20 knees to elbows

Intermediate
3 rounds
400m run or walk
15 good mornings #35
15 knees to elbows

Beginner
3 rounds
200m run or walk
10 good mornings #25
10 knees to elbows or knee ups

The other day I was sitting in Starbucks working on upcoming CFOIB goodies. I happened to look up from my computer right at 3 PM and noticed the once quiet coffee house was suddenly packed! There was a line all the way to the front door. I call this the 3PM Slump.

Raise your hand if at 3PM you reach for a –

– Coffee

– Rockstar or other energy drink

– Diet Coke

– Mocha Frappe from McDonald’s (which by the way is basically a milkshake)

– Candy bar

– Pillow to take a nap

You are not alone!

One common theme all of my Nutrition Coaching clients express during their initial consult is a complete lack of energy around 3pm.

Creating a balance of your macro nutrients (protein, carbohydrates, fat, and water) coupled with restful sleep and a dose of daily exercise will combat the 3PM Slump. You will experience balanced energy though out the day, quality sleep at night and a leaner body. Not to mention the $ you’ll save on your afternoon pick-me-up!

Karen Candia
CFOIB Nutrition Coach

Workout of the Day for Monday: August 11, 2014

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds

B. Three sets for times of:
Row 500 Meters
Rest 2 minutes

AIM

A. In 15 minutes, build to a heavy, but not necessarily 1-RM, Clean & Jerk

B. Three sets, for max reps, of:
Complete as many reps as possible in 60 seconds of:
135/95 lbs. Ground to Overhead
(snatch, clean & jerk . . . it’s all good)
Rest 3 minutes between sets

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
Snatch x 1.1.1
(rest 10 seconds between singles)
Loading by set (by %): 50, 60, 65, 70, 75, 80, 80, 85

B. Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-95% of 1-RM Snatch

C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 6 reps @ 80%
*Set 8 – 4 reps @ 80%

D. Every minute, on the minute, for 15 minutes:
Minute 1 – 45 seconds of Strict Handstand Push-Ups
(if you don’t have strict HSPUs, sub L-Seated DB Presses)
Minute 2 – Bent-Over Barbell Row x 8-10 reps @ 21X0
Minute 3 – Glute-Ham Raises x 6-8 reps @ 3011

CROSSFIT MOMS

Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters