Happy Halloween!

FITNESS

A. Five sets of:
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Box Jumps x 15-20 reps
Rest 45 seconds

B. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:
Dumbbell Thrusters x 10 reps
200 Meter Row

AIM

A. Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B. Four rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
24″/18″ Box Jumps x 20 reps

SPORT

A.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Build over the course of the five sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+%

C.
Every 10 minutes, for 30 minutes (3 sets), complete the following for time:
Row 1250/1000 Meters
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
10 Toes to Bar
5 Bar Muscle-Ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale this workout, scale your number of reps there to ensure that you can finish each set under the 10 minute cap.

CROSSFIT MOM

“Baby Grace”

30 dumbbell hang power clean and any way overhead.
Choose a weight between #10 and #35 DB’s.

On October 19th,  I ran my first ½ marathon.  I finished in 2 hours and 30 min flat, not the fastest but definitely way before the 4 hour time cap, so I was thrilled!  I decided to run the race the night before, so I was especially thrilled by my performance. 

Running a ½ marathon has been on this almost 42 year old mother of 3’s bucket list for over a year, but being so busy I hadn’t had the time to invest in the training that most athletes/runners do to prepare their bodies for this type of endurance event.  Nope! No running drills, long runs or time trials here; just my regular 5x a week CrossFit & strength training workouts. 

CrossFit, being a total body functional fitness workout consisting of squatting, lifting, pushing  and pulling deemed enough fitness for me!  With my FITNESS or AIM workouts being constantly varied, never focusing on one body part but focusing on your core indeed proved to make me stronger, fitter and faster! The founders of CrossFit claim the workouts are designed not to make one better in one sport but to train your body to be able to do many sports.  So, with that being said, CrossFit WAS my training for this ½ marathon and it severed me well!  By following the workouts and a solid nutrition program designed by Coach KC, I ran that race, fueled and free of injury. Most of all, I LOVED every minute of it. I felt energized after and jumped right back into my regular CrossFit training regime the very next day.  

It feels amazing to be prepared for ANYTHING! Thank you for my FITNESS CrossFit OIB! -Kerri Hardee

Thursday: October 30, 2014

FITNESS

A. Four sets of:
Barbell or Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 60-90 seconds
Farmers Carry x 100 Meters
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

AIM

A. Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
95/65 lb. Push Press x 10 reps
Pull-ups x 10 reps
Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
32/24 kg Kettlebell Swings x 10 reps
Hand-Release Push-Ups x 10 reps

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

NORTH VS SOUTH DAY — SHOW YOUR TRUE COLORS!

FITNESS

A. Three sets of:
Walking Lunge x 20 steps
Rest 60 seconds
Bottom’s Up Single Arm Kettlebell Carry x 100 feet each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

AIM

A. Three sets, not for time, of:
Pistols x 3-5 reps each leg
Rope Climb x 1-2 ascents
Double-Unders x 40-50 reps

B. In teams of two, partners alternate whole rounds to complete three each of:
25 Wall Ball Shots
400 Meter Run

SPORT

A. Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B. Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%
Easing up the loading this week so that you can come back and feel super strong next week.

C. Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do not perform these touch and go.

D. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (135/95 lbs)
Rest 4 minutes

*Make the ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

CROSSFIT MOMS

Advanced
21-15-9
Kettlebell deadlifts 32kg
Overhead squats #65

Intermediate
21-15-9
Kettlebell deadlifts 24kg
Overhead squats #45

Beginner
15-12-9
Kettlebell deadlifts 16kg
Overhead squats #15-25

Blow your own damn mind!

The Oyster Festival 5K has been a tradition for me and my father since 2011.  Each year, we’d train 3 times a week for 10 to 12 weeks hoping to improve our time over the year before.  Up until this year, we had both been successful in shaving seconds (and in some cases, minutes) off of our race time.  However, I knew even before running last year’s race that this year’s would be different. 

I found out I was pregnant one week before last year’s race.  Despite the nausea and headaches, I managed to run my fastest ever 5K at the 2013 festival (28:24). I continued to run for the next 2 months, at which point I had to stop because it was becoming quite difficult.  I continued to get my cardio workout and improve my endurance by taking SPIN classes until I was 8 months pregnant.  When my daughter was born in May, all workouts ceased (those of you who have had a newborn will understand). 

My dad approached me about doing the 2014 Oyster Festival 5K in June.  At that point, I had not run at all since December.  I didn’t know if I would have time to train, or even if I could run a mile at that point without gassing out.  After all, I had a newborn child at home, and was carrying around an extra 40 pounds from the pregnancy.  But, my dad and Coach K seemed to think I could do it, so I committed. 

We started by walking 2 miles 3 times a week.  That slowly progressed to running one mile, then running two.  We also did pick-ups/intervals once a week to help build up stamina.  Coach K helped me shed 17 pounds in 2 months with nutrition coaching.  Every Sunday for 4 weeks before the race, I ran a slow-paced 5K just to get my body used to going the distance.

I set a goal of 35 minutes for the 2014 Oyster Fest 5K.  I was pretty sure I wouldn’t make that goal, but I had to start somewhere.  To my surprise, I ended up shattering that goal with a final time of 33:03, my third best time since I started racing!

Thank you so much to my dad, Coach K and everyone at CrossFit to believing in me. I accomplished more with this 5K than any other race I’ve ever run.  Watch out, half-marathon is next!! -Beth Cooke

Tuesday: October 28, 2014

FITNESS

A. Four sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30-45 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Run 200 Meters
10 Burpee Box Jump Overs

AIM

A. Four sets of:
Front Squat x 3-5 reps @ 30X1
Rest 20 seconds
Pull-ups x Max reps
Rest 3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
155/105 lb. Power Clean x 10 reps
Burpees x 10 reps

SPORT

A. Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets
Do not work above prescribed percentages.

B. Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

C. Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs)
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups
Rest exactly 4 minutes, and then…

D. Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs)

CROSSFIT MOMS

Rest Day

WOW, WOW, WOW!!!!

I am still blown away at my progress!  I am so glad I am not that person anymore! – Marty

TEAM WOD

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges
10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

ATHLETE CAMP TODAY with Chris Jernigan & Karen Candia

11am – 2 PM

CROSSFIT MOMS

Advanced
3 rounds
Run 400m
15 dumbbell hang power snatch #20-25
9 shoulder press (with dumbbells)

Intermediate
3 rounds
Run, row or walk 400m
15 dumbbell hang power snatch #15-20
9 shoulder press (with dumbbells)

Beginner
3 rounds
Row or walk 400m
12 dumbbell hang power snatch #10-15
9 shoulder press (with dumbbells)