Samantha. For a woman who never stepped foot in a gym before, Samantha is coming along like a champ! She’s got an almost perfect attendance record, too! 16 classes in a little over 3 weeks!

TEAM WOD

In teams of two, with only one partner working at a time*, complete:
100 Kettlebell Swings
400 Meter Run
100 Dumbbell Shoulder to Overhead
400 Meter Run
100 Goblet Squats
400 Meter Run
100 Burpees

*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

SPORT

A. Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Minutes 4-6 – 65-75%
*Minutes 7-9 – 75-80%
*Minutes 10-12 – 80-85%
*Minutes 13-15 – 85-90%

B. Five rounds for time of:
5 Squat Cleans (225/155 lbs)
10 Burpees Over the Barbell
15 Wall Ball Shots (30/20 lbs)

C. Rowing or AirDyne
2 Minutes at 70% effort
2 Minutes at 80% effort
2 Minutes at 85-90% effort
2 Minutes at 75-80% effort
2 Minutes at 65-70% effort

CROSSFIT MOMS

“Baby Hammer”

Advanced
5 rounds
5 hang power cleans #65
10 front squats #65
5 jerks #65
10 pull ups

Intermediate
4 rounds
5 hang power cleans #45
10 front squats #45
5 jerks #45
10 pull ups or progressions

Beginner
3 rounds
5 hang power cleans #15-25
10 front squats #15-25
5 jerks #15-25
10 pull up progressions

Calling all West Brunswick High Student Athletes!

The TEAM CFOIB sponsored athlete program will focus on dedication to training and education, respect for team members, and the desire and motivation as a representative of CrossFit Ocean Isle Beach to give 100% effort, 100% of the time.

Stay tuned for more details on Team CFOIB coming next week . . .

FITNESS

A. Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Trap 3 Raise x 8-10 reps each arm @ 2110
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rst 60 seconds

B. In teams of three, with only one person per station, complete 5 sets each of:
300 Meter Row Sprint
10 Burpee Box or High Hurdle Jump Overs
20′ Dumbbell Bear Crawls (stay off wood)

AIM

A. Three sets of:
Front Squat x 2-3 reps @ 30X1
Rest 20 seconds
Pull-Ups x Max Unbroken Reps
Rest 2-3 minutes

B. In teams of three, with only one person per station, complete 5 sets each of:
300 Meter Row Sprint
10 Burpee Box Jump Overs
20′ Dumbbell Bear Crawls

SPORT

A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 60, 70, 80, 85, 90

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause
for 2 full seconds in the receiving position before recovering – make
notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

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

D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

CROSSFIT MOMS

“Baby Jackie”

Advanced
Row 1000m
50 thrusters #35
30 pull ups

Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions

Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows

FITNESS

A. Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Single Arm Row x 8-10 reps each arm @ 2110
Rest 45 seconds

B. Three rounds for time of:
Man-Makers x 5 reps
Burpees x 10 reps
Kettlebell Swings x 15 reps

AIM

A. Six sets of:
Push Press + Push Jerk
Rest 3 minutes between sets and use that time to work hib mobility and prepare for Part B.

B. Three rounds for time of:
Handstand Push-up x 6 reps
Barbell Ground to Overhead x 9 reps
Burpees x 12 reps
*(For the ground-to-overhead, choose a weight that you can complete 9 reps quickly. For advanced male athletes, consider 135-155 lbs.; for advanced females, consider 95-105 lbs.)

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Every time you approach the barbell you should feel like you are about to rip the head off of a ******* lion.

Luckily we now have PUSH available in the Pro-Shop.

. . . I’ve been ripping heads off lions #allday.

FITNESS

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Turkish Get-Ups x 3 reps each arm
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings
15 Push-ups
300 Meter Run

AIM

A. Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

B. In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (24/16 kg)
15 Hand-Release Push-ups
300 Meter Run

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

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 @ 90-95%

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″)

CROSSFIT MOMS

Advanced

5 rounds
10 burpees
10 overhead squats #45
10 pull ups
10 dips

Intermediate
4 rounds
10 burpees or pregnant burpees
10 overhead squats #35
10 pull ups or progressions
10 dips

Beginner
3 rounds
10 pregnant burpees
10 overhead squats #15-25
10 pull up progressions
10 dips

*For the dips, use rings, parallel bars or a bench.

#wodhairdontcare

“Every excuse I ever heard made perfect sense to the person who made it. ”  ― Dr. Daniel T. Drubin

Karen Candia | Nutrition Coach

FITNESS

A. Three sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Wall Climbs x 4-6 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots
100 Meter Run

AIM

A. Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

B. Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/12 lbs)
60 Double-Unders

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 – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 6-8 reps @ 21X0
(go as heavy as possible while still making the rep range)
Rest 90 seconds

B. Take 20 minutes to build to today’s 1-RM Bench Press

C. Four sets for max reps of:
3 Minutes of Rowing (for max Meters)
2 Minutes of Double-Unders
1 Minute of Muscle-Ups
Rest 3 minutes
Note sets as follows:
742m/177/14
735m/165/11
etc…

CROSSFIT MOMS

Rest Day

The other day I was sitting in Starbucks working on upcoming CFOIB goodies. I happened to look up from my computer right at 3 PM and noticed the once quiet coffee house was suddenly packed! There was a line all the way to the front door. I call this the 3PM Slump.

Raise your hand if at 3PM you reach for a –

– Coffee

– Rockstar or other energy drink

– Diet Coke

– Mocha Frappe from McDonald’s (which by the way is basically a milkshake)

– Candy bar

– Pillow to take a nap

You are not alone!

One common theme all of my Nutrition Coaching clients express during their initial consult is a complete lack of energy around 3pm.

Creating a balance of your macro nutrients (protein, carbohydrates, fat, and water) coupled with restful sleep and a dose of daily exercise will combat the 3PM Slump. You will experience balanced energy though out the day, quality sleep at night and a leaner body. Not to mention the $ you’ll save on your afternoon pick-me-up!

Karen Candia
CFOIB Nutrition Coach