Marty is down 14 pounds in his first 4 weeks of Coach K’s Nutrition Coaching.

Many of my nutrition clients already possess an awareness of what to eat. What they lack is the knowledge of how much and when. I help bridge the gap between food quality and quantity in order to find the right balance for your optimal health and fitness. – Coach K

FITNESS & AIM

Five sets for times:
Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

Rest 3-4 minutes between sets

SPORT

A. Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.

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

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 3-5% more than you used last Monday

D. Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Snatch Right Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Kettlebell Snatch Left Arm (24/16 kg)
10 Overhead Walking Lunges with Kettlebell
10 Chest-to-Bar Pull-Ups

CROSSFIT MOMS

“Baby Isabel”

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #15-25

*If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

SATURDAY WOD

For Time:
Row 1000 Meter
—
30 Pull-Ups
40 Burpees
50 Wall Ball Shots
—
800 Meter Run

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

CrossFit OIB: You get what you give.

CrossFit OIB: You get what you give.

FITNESS & AIM

In teams of three, complete five rounds each for time of:
300 Meter Run
20 Goblet Carry Walking Lunges
5 Wall Climbs

*Each team member will start at a different station and may not rotate to the next station until all team members have completed their reps/run.

SPORT

A. Five sets of:
Front Squat x 2 reps
Rest as needed
Loads per set (by %): 65, 75, 85, 90, 90+

B. Every minute, on the minute, for 15 minutes:
Snatch x 2 reps
(reset before each rep)
Loading suggestions:
Minutes 1-3 – 55-65%
Minutes 4-6 – 65-75%
Minutes 7-10 – 75-85%
Minutes 11-15 – 85% or more

C. Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
Same sets and reps as last week…you MUST increase your weight in every set from what you did last week.

D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 30 reps
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

 What keeps you motivated?

Yesterday, during the rest portion of part C. in my second training session for the day Whitney, one of my athletes & nutrition coaching clients asked, “What keeps you motivated to train so hard?”

I replied quickly with:

1. I want to complete the Endeavor Challenge.  That’s my goal.

2. I’ve made it public that I’m training for above said challenge, and since I put it on Facebook, ya know- I kinda can’t back out now.

3. I pay my coach a lot of money for these workouts. A lot.

4. There are plenty of mornings where I don’t want to get out of bed and run or hike … And there are plenty of workouts with “5 sets for time” where I just want to stop at set 3 and call it a good 5. But I would never lie to my coach and say  I ran when I didn’t, did 5 sets when I only did 3. And I’m not going to pay him money (which is an investment in myself) and not follow what he has programmed specifically for MY GOALS. That would be wasteful.

5. As tired as I am, I really do enjoy my training. I know that I am getting closer to my goal and I am better prepared for the challenge from every mile I run and every workout I complete.

As I ran down HWY 904 that evening for my second run session of the day I reflected on my conversation with Whitney, mostly because I am now training myself to not rely on listening to music while I run & hike but instead the sound of my feet hitting the ground, but also because my reasons for training are really no different than yours or hers.

1. You have a goal.

2. You’ve made it clear that you have a goal by joining signing up for a membership and allowing us to welcome you on Facebook.

3. You’ve invested in yourself in your decision to train at CFOIB.

4. Your coaches (me, KJ, Jeff, Courtney, whomever they are) keep you accountable.

5. It doesn’t have to be fun to be fun.

What else can you add to the list? Post your comments below.

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Lateral Lunges x 10 reps each leg @ 2011
Rest 45 seconds

B. For time:
Kettlebell Swings x 30 reps
Push-Ups x 20 reps
Run 800 Meters
Kettlebell Swings x 20 reps
Push-Ups x 15 reps
Run 400 Meters
Kettlebell Swings x 10 reps
Push-Ups x 5 reps
Run 200 Meters

AIM

A. Take 15 minutes to build to three heavy reps of Deadlift

B. For time:
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Judging by this picture, Colleen looks pretty tough. I wouldn’t mess with her. Just say’n.

ENDURANCE

Run 1600m @90%
Rest 8 min
x2
– try to pace so as to go a bit faster on the second run

FITNESS

A. Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
Rest exactly 5 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run

AIM

A. Take 15 minutes to build to a heavy Split Jerk

B. Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)

SPORT

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

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…

One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s result.

C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D. Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg

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.

“My whole family absolutely loves Crossfit OIB. Every workout is challenging and everyone is very helpful. I’ve learned a lot in just the first few weeks here and gotten some of the best workouts I’ve had in 10+ years.” – Dave Hutnick

FITNESS

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. For max reps:
Goblet Squats x 2 minutes
Rest 60 seconds
Dumbbell Push Press x 2 minutes
Rest 60 seconds
Box Jump x 2 minutes
Rest 60 seconds

AIM

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

B. Three sets for max reps:
135/95 lbs Ground to Overhead x 60 seconds
Rest 2 minutes

SPORT

A. Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

B. Every two minutes, for 16 minutes (8 sets):
Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Goal is to use heaviest 2-3 loads from last week for all 8 sets. Use blocks if you have them.

C. Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

D. Five sets for times of:
Run 400 Meters
5 Ground to Overhead (185/135 lbs)
5 Bar Muscle-Ups
10 Strict Handstand Push-Ups
Rest 2 minutes
If a set is taking you more than 4 minutes, you need to scale it back and keep your time under 4 minutes for each set.

CROSSFIT MOMS

Rest Day