Teisha’s 1 year anniversary.

Although I cringe at seeing the before pics I think it’s important to show the transformation. Today is my one year anniversary of joining Crossfit. I want to personally thank Coach Karen Candia, Head Coach and Owner of Crossfit Ocean Isle Beach, for her support, example and love of helping people become better versions of themselves. I also want to thank ALL the coaches, athletes and of course Fenway too! I have met and made many dear friends that are there each day by my side grinding out another grueling WOD and supporting each other like teammates we are! The journey began a year ago and there has been ups and downs but by no means is the ride over. Here’s to “drinking the koolaid” and absolutely loving every moment this far.

ENDURANCE

Row 2000m @ easy pace
+
5 sets total:
AD 45 sec @90%
rest 15 sec
amrap double unders in 90 sec
rest 20 sec
15 sit-ups
rest 15 sec
15 sit-ups
rest 15 sec
row 750m
rest walk 3 min btw sets
+
walk cooldown

*sustainable pace for these aerobic efforts

FITNESS

A. Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

AIM

A. Five or Six sets of:
Bench Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

B. Complete as many Burpees as possible in 3 minutes.

SPORT

A. Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + 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:
80% 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 score.

C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Follow the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

CROSSFIT MOMS

Advanced
For 15 minutes do:
9 kettlebell deadlifts 32kg
12 push ups
15 step ups

Intermediate
For 12 minutes do:
9 kettlebell deadlifts 24kg
12 push ups
15 step ups

Beginner
For 9 minutes do:
9 kettelbell deadlifts 16kg
12 push ups
15 step ups

FITNESS & AIM

Four sets of:
Against a 4 minute running clock, complete:
25 Kettlebell Swings (32/24 kg)
400 Meter Run
Double-Unders x Max Reps
Rest 4 minutes between sets

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps
Same as last week…just want to see that everyone is improving and able to follow the progression.

B. 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.

C. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D. 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

New CrossFit OIB Kid’s T-shirts now available!

Aren’t they freak’n adorable???

$15 in the Pro-Shop

If one more person asks me if they are my new “crop tops” . . .

TEAM WOD

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements:
60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of Box Jumps
60 seconds of Rest
60 seconds of Push Press (75/53 lbs)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

CROSSFIT MOMS

Advanced
3 rounds
20 squats
20 pull ups
20 dips

Intermediate
3 rounds
15 squats
15 pull ups or progressions
15 dips

Beginner
3 rounds
10 squats
10 pull up progressions
10 dips

*For dips: Use rings, parallel bars or a bench, with a band if needed.

CFOIB Kid’s Summer Camp begins next week! Monday through Friday from 9 – 12:30pm.

There are still a few spots left! Register here.

FITNESS & AIM

A. Four sets of:
Walking Lunges with Dumbbells x 20 steps @ 20X0
Rest 60 seconds between sets

B. In teams of two, with only one person working at any time, complete as many rounds and reps as possible in 20 minutes of:
200 Meter Row
10 Burpees

SPORT

Rest Day

CROSSFIT MOMS

“Baby Grace”

30 dumbbell hang power clean and any way overhead.
Choose a weight between #10 and #35 DB’s.