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FITNESS & AIM

A. Tester #1
Take 20 minutes to build to a 2-RM Back Squat
Note best successful 2-RM.

B. Tester #2
One set of:
Strict Pull-Ups x Max Reps
Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.

C. Tester #3
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots
Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.

SPORT

A. Six sets of:
Drop Snatch x 1 rep
Rest as needed
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

B. Six sets of:
Strict Shoulder Press x 3 reps
Rest as needed
Build over the course of the six sets to something heavy for a triple.

C. For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.

D. Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2110
Rest as needed
Glute-Ham Raises x 6-8 reps @ 2011
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)
Rest as needed

CROSSFIT MOMS

“Baby Diane”

Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups

Intermediate
21-15-9
Kettlebell deadlifts #50-75
Push ups

Beginner
15-12-9
Kettlebell deadlifts #25-50
Push ups

TEAM WOD

In teams of two, alternating each movement, complete ten rounds of:
Dumbbell Hang “Clusters” x 10 reps
Burpees x 10 reps
200 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 200 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

SPORT

A. For max reps/distance/time:
4 Minutes of Legless Rope Climbs (15′)
(if you don’t have legless, perform climbs with legs)
Rest 2 minutes
3 Minutes to establish max distance Handstand Walk
Rest 2 minutes
2 Minutes to establish max effort L-Sit Hold

B. For time:
Row 2000 Meters
30 Burpees Over the Concept 2
(two-foot jump, two-foot land)
30 Hang Squat Cleans (185/125 lbs)
30 Walking Lunges (185/125 lbs)

Courtney & Liz

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups
Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.

AIM

A. Take 15 minutes and build to today’s 1-RM Power Clean

B. For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
30 Pull-Ups
Choose loads for each movement that will make it extremely challenging to complete the reps unbroken.

SPORT

A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C. Complete as mnay rounds and reps as possible in 6 minutes of:
10 Strict Handstand Push-Ups
20 Ring Dips
30 Chest-to-Bar Pull-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

FITNESS

A. Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Box Jumps x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

AIM

A. Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Squats x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Man-Makers x 5 reps
Box Jumps x 10 reps
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

SPORT

Rest Day

Due to tonight’s staff training, we will have an abbreviated class schedule:

FITNESS @ 4:30pm & OPEN GYM 5:30 – 7:30pm

with problems to solve, lessons to learn,

but most of all, experiences to enjoy.

To me, this journey has seemed a whole lot longer than it’s actually been. Four months ago I made a commitment to change my life and I haven’t regretted a second of it. It’s easy to have the “want it now” mentality but as I’ve been walking on this journey I’m realizing more and more that the most important part is not the beginning and the end . . . but the journey itself.

Sometimes, I get overwhelmed by how far I still have to go to achieve my long term weight loss goal. However, by setting short time achievable goals (with Karen’s help) whether it be weight loss or fitness, I am finding it to be less and less difficult to see that I can and will accomplish all that I have set out to do.

At times, I have really struggled with not believing in myself and have fallen victim to believing all the garbage that other people thought of me. I make a choice daily to not allow the negativity of others or my own self doubt hinder my journey. I can honestly say without a doubt, that Karen and all the amazing CFOIB coaches have played a huge part in helping me to be successful and they continue to challenge me daily.

Thank you to all the CFOIB coaches for walking along side me on this journey. It means more than you will ever know. -Whitney

Workout of the Day for Wednesday: Sept 17, 2014

FITNESS

A. Three sets of:
Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

AIM

A. Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B. Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run

SPORT

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

B. Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

C. TEN rounds for time of:
15 Unbroken Wall Ball Shots (30/20 lbs)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)
This is the same combination and rep scheme as you performed on August 27. Please review your notes and results from that day, and let’s see how quickly you can get through without the forced rest periods.