Beach Day

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Single Arm Press x 6-8 reps each arm
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B. Three rounds for time of:
Man-Makers x 10 reps
300 Meter Run

AIM

A. Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings

B. Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

SPORT

A. Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

B. Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55)
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 3 – 10 Toes to Bar

D. Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

CROSSFIT MOMS

Rest Day

Like any modern businesswoman, I record important data on fancy spreadsheets, including my nutrition coaching clients’ information. But I also keep this archaic roster on my office whiteboard to track their success; rather than simply record information, the board reminds me how much work my clients put in to reach their goals. I love the daily effort that board represents: my clients’ dedication to success and my commitment to support them.

On a day when I meet with several nutrition coaching clients, it’s so rewarding to tell Kevin over dinner how “today three clients lost a total of 15 pounds” or “I met with [so & so] and he lost another 3% body fat”! I can only imagine how rewarding it is for each of the nutrition coaching clients when they get home and share their successes.

In the last 3 months alone 17 nutrition coaching clients lost a total of 165 pounds. That’s an average of about 10 pounds each!

If you’ve been sitting on the fence, pondering whether you could use some extra guidance with nutrition, now is the time to get on my whiteboard roster! Why wait another two weeks, one month, or six months before you have a “minus 10 lbs” or “minus 6 inches” next to your name, signifying SUCESS!

I will be taking on only two more nutrition coaching clients in August before my rate increases, so Contact me SOON to get on the board!  – Coach K

FITNESS

A. Three sets of:
Pull-Ups x 5 reps @ 51A1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Push Press x 10 reps
Burpee Box Jump Overs x 10 reps

AIM

A. Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds

B. Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.
This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.

C. 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 Chest-to-Bar Pull-Ups
Rest 4 minutes

Make the ring dips legit (or scale to bar dips)– elbow fully extended and hold for a count of “one-one thousand”. Improve by performing the movement correctly and emphasizing the proper range of motion and tempo.
Enter your results as follows:
Set 1 – 1220/46/61
Set 2 – 1208/38/42

CROSSFIT MOMS

Rest Day

Happy Monday!

Here’s your #hashtag of the week: Who is your #crossfitcrush

Snap a photo of, or better yet, WITH your #crossfitcrush and share on social media @crossfitoib!

Homeschool PE Open House today from 3 – 4 PM

Followed by CrossFit Kids at 4:30

Happy First Day of School!!

FITNESS

A. Four sets of:
Front Squat x 7-10 reps @ 3011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Ring Rows x 7-10 reps @ 2111
Rest 45 seconds

B. Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 3 minutes between sets, and complete a total of three sets.

AIM

A. Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes

B. Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)

SPORT

A. Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

B. 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 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

C. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings
(as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

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

Monday, August 25th 3 – 4 PM

Curriculum overview | Free Exercise Demo for Age 6 – 17 | Question & Answer | Meet the Coach

Registration Opens August 25th

Semester begins September 14th – December 14th | Classes will meet 2x/week for 13 weeks

Semester Enrollment – $275  | 25% off sibling enrollment

This new course is offered exclusively to homeschooled children in Brunswick & Horry Counties in the early afternoons (11am – 1 pm)

Please spread the word!

TEAM WOD

In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
400 Meter Run
Box Jump/ Step Down
Burpee Pull-Ups
Wall Climbs

Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

CROSSFIT MOMS

“Fight Gone Bad….Mama Style”

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45
20 step ups
20 push press #45
Row 500m

Intermediate
3 rounds
15 wall ball #10
15 sumo deadlift high-pull #35
15 step ups
15 push press #35
Row 500m

Beginner
3 rounds
10 wall ball #6
10 sumo deadlift high-pull #25
10 step ups
10 push press #25
Row 250m

4 Week Progress Report

When I started going to Crossfit the results started to pour in. Within weeks I started to be able to run and notice an overall change in strength, but it did not take long to realize I was not getting the best out of these awesome workouts for the simple reason I was not getting proper fuel.

I began working with Karen a few weeks back and she provided me with my nutrition prescription. Had my first weigh in and measurements taken today and I am down ten pounds and 10 inches.

I must say that when Karen told me to add fats to my diet I was speechless, WHAT!!! Fats make you fat, carbs make you fat, this lady is nuts. Well guess what folks, she was 100% correct. Not only is working out more fun, because I have energy, I feel so much better.

We all have excuses as to why we stay unfit, but let me tell you that if you take the time and make an appointment with Karen for nutrition you will never regret it.

Thanks Karen and all the coaches at Crossfit.

-Colleen Funston

Click here to schedule your free consultation and speak with one of our team members about our nutrition coaching program.