Open House tonight from 4-7. Lululemon, Wine, Make-up, Massage,Yoga, CrossFit, and Free Stuff!

FITNESS

GUEST DAYS #2
A. Four sets of:
Ring Rows x 6-8 reps
Rest 45 seconds
Push-Ups x 10-15 reps
Rest 45 seconds
Alternating DB Lunges x 10 reps each leg
Rest 45 seconds

B. In Teams of Two
Four Rounds Each Of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Wall Ball
Rest 30 seconds

 AIM

GUEST DAYS #2
A. Four sets of:
Pullups x 6-8 reps
Rest 45 seconds
Ring Push-Ups x 10-15 reps
Rest 45 seconds
Alternating Reverse DB Lunges x 10 reps each leg
Rest 45 seconds

B. In Teams of Two
Four Rounds Each Of:
45 seconds of Kettlebell Swings
Rest 30 seconds
45 seconds of Wall Ball
Rest 30 seconds

SPORT

A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (Spinning at 6am, 8:15a, or 5:45p)

B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (Call Mac Wood!)

GUEST DAYS #1

You know the deal: Invite your family, friends, or frenemies to CFOIB this week to try out our CrossFit or Spinning classes for FREE!

In teams of three, complete 5 rounds each of:
500 Meter Row
Burpee x 15 reps
115/75 lb Overhead Squats Or Air Squats x 10 reps

Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

SPORT

A. Six to eight sets of:
Split Jerk x 1 rep @ 80-90%
Rest as needed

B. Three sets of:
Muscle-Ups x Max Unbroken Reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Weighted Stationary Dips x 5 reps
Rest 30 seconds
Stationary Dips (Bodyweight Only) x Max Unbroken Reps
Rest 30 seconds
Row 500 Meters @85-90%
(work on speed start, followed by perfect mechanics)
Rest 2-3 minutes

What motivates you to push hard during a workout? Free treats?

FITNESS

A. Three sets of:
Shoulder Press x 4-6 reps @ 2111
Rest 60 seconds
Hollow Rocks x 30 reps
Rest 60 seconds

B. “Team Tuesday”

Complete as many rounds as possible in 16 minutes of:

3 HSPU

6 Bar Dips

9 pull Ups

400 m run

Partner A will complete: 3 HSPU, 6 Bar Dips, 9 Pull ups

Partner B will run 400m while partner A completes one round of movements.  If partner B finishes the run before partner A is done they must do ab mat sit-ups until partner A is done. If partner A finishes before Partner B they must do ab mat sit-ups until partner B returns from the run.

AIM

A. Take 12-15 minutes to build to a 1-RM Shoulder Press

B. “Team Tuesday”

Complete as many rounds as possible in 20 minutes of:
3 Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
400 Meter Run

Partner A will complete: 3 HSPU, 6 Ring Dips, 9 Pull ups. Partner B will run 400m while partner A completes one round of movements.  If partner B finishes the run before partner A is done they must do Plank Hold until partner A is done. If partner A finishes before Partner B they must do Plank Holds until partner B returns from the run.

SPORT

A. Three sets of:
Clean x 1.1.1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes between sets
Make these are as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.

B. Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

C. Complete as many rounds and reps as possible in 6 minutes of:
185/135 lb Power Clean x 3 reps
30″/24″ Box Jump x 6 reps
Chest-to-Bar Pull-Ups x 9 reps
Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 4 minutes of:
185/135 lb Shoulder to Overhead x 2 reps
24″/20″ Burpee Over the Box x 4 reps
Pull-Ups x 6 reps

Monday's motivation.

The average weight gain during the holiday season is 8 – 12 pounds. Yikes! That’s probably not the gift you want to give yourself this year. If you’re finding it hard to put the fork down and your training shoes on after the Thanksgiving weekend perhaps you’ll find these six tips to staying motivated through the holidays helpful.

1. Set a goal. Sign up for a fun-run, race, or CrossFit competition in December or January. Or resolve to crush every Saturday Hero or Girl WOD until the end of the year! If you give yourself a goal you will have a focus and accountability to yourself, the most important person!

2. Find an exercise buddy to hold you accountable during the holiday season. #teamtuesday

3. Don’t worry about losing weight, just work on not adding the extra holiday pounds by keeping your sdiet clean throughout the week and allowing yourself scheduled cheats at events or holiday parties.

4. Ask for a private training or nutrition coaching package for Christmas.

5. Reward yourself with a new workout clothes. If you have a new workout outfit you’ll want to slip it on and take it for a spin. #lululemontrunkshow

6. Don’t give up! If you have a few slips along the way it’s okay. Don’t give into all-or-nothing thinking.

FITNESS

A. Three sets of:
Front Squats x 6-8 reps @ 3011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Three sets for times of:
300 Meter Row or Run
30 Kettlebell Swings
Rest 3 minutes

AIM

A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Power Clean

B. Three sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes

(Post times for all three sets – e.g., 1:36/1:44/1:57)

SPORT

A. Three sets of:
Snatch Pulls x 1.1.1 @ 100% of 1-RM Snatch
Rest 2-3 minutes

B. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar

C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)

Each Saturday HERO or Girls WOD is programmed by a member of the CFOIB Instructor Training Program (ITP).

Today’s WOD is brought to you by: Liz

“This benchmark Girl is one that is relatively short, demands high output, and is both physically and mentally hard. Wait a second that’s just like every other WOD!

While it’s perfectly understandable to stress or worry about a workout, don’t let it rule you to the point of being overly negative. It’s a workout! At one time or another we all get caught up in how intimidating a WOD can be.  Remember, as long as you have a plan of attack, you can do anything!

Our goal for this WOD is to focus on things like: how you will attack it, what rep scheme or resting strategy you want to employ, or how efficiency of technique will help you move faster, safely. Switching your thought process is another aspect of training. CrossFit is somewhat unique in that it helps you train your body and your head. Each WOD pushes mental aspects that challenge toughness, perseverance and discipline. Don’t fear it. Embrace the burn!

Before you come on Saturday, think about your game plan, and how you are going to attack this WOD.  After the WOD we will discuss everyone’s technique and see if your technique failed you or worked.” – Liz

“Running Karen”

For time:

75 Wall Balls (20# to 10′ target/14# to 9′ target)

400 m run

75 Wall (20# to 10′ target/14# to 9′ target)

Coach’s Notes: scale reps and weight if needed .