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 

6 AM GETS NO #FENWAYLOVE

FITNESS & AIM

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60-90 seconds
Turkish Get-Ups x 1 rep each arm
Rest 60-90 seconds

B. Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

SPORT

A. Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

B. Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 – 4 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 2 reps @ 90%
*Set 6 – 2 reps @ 90%

C. Five rounds for time of:
3 Muscle-Ups
6 Shoulder to Overhead (185/135 lbs)
9 Strict Handstand Push-Ups
12 Chest-to-Bar Pull-Ups

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed

CROSSFIT MOMS

“Baby J.T.”

Advanced
21-15-9
Shoulder press #65
Dips
Push ups

Intermediate
21-15-9
Shoulder press #45
Dips
Push ups

Beginner
15-12-9
Shoulder press #25
Dips
Push ups

*Dips can be done on the rings, parallel bars or a bench.

CrossFit Ocean Isle Beach is looking for six to eight teens who possess the desire and motivation to perform at their full potential as a member of TEAM CFOIB.  Go here for more details. 

FITNESS

A. Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Kettlebell Swings x 20-25 reps
Rest 60 seconds
Barbell Roll-Out x 7-10 reps
Rest 60 seconds

B. For time:
Row 500 Meters
—
Three rounds of:
Push-Ups x 10 reps
Box Jump Overs x 10 reps
—
Run 800 Meters

AIM

A. Five sets of:
Bench Press x 5 reps @ 20X1
Rest 2 minutes between sets and use that time to work mobility and prepare for part B.

B. Four rounds for time of:
Ring Dips x 10 reps
Toes to Bar x 20 reps
Double-Unders x 30 reps

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

#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

FITNESS & AIM

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B. Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees

SPORT

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – see if you can build to more than you did last week)
Rest 90 seconds
L-Seated Legless Rope Climb
(accumulate 15′ – if you can do it in one attempt, do so, if you only make it up 5′, drop back down and repeat two more times)
Rest 90 seconds

B. Bench Press
*Set 1 – 5 reps @ 60% of last week’s 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%
*Set 8 – 8 reps @ 75%
Rest exactly 2 minutes between sets.

C. Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

CROSSFIT MOMS

Rest Day

Our annual “Last Beach Day Before School” is this Sunday, August 24th at 1pm. Meet the CFOIB crew for a causal beach day at the West End Water Tower beach access. See ya there!

FITNESS

A. Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 3 reps @ 51A1 (A=assist)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Four rounds for time of:
Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps

AIM

A. Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

B. Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps

SPORT

**Program Note – The repetition of movements/rep schemes in the program this week is by design! We want to see you all adapt and feel the difference in finding more comfort on the second exposure. Don’t worry…we’re not giving up on variance, just need you to come back to some movements and make progress.

A. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS if needed)

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%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

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

*This is exactly the same as last week…be better this week.

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