For the past five months, I have been working hard on my Oly lifts with Coach Bob. We lift three mornings a week. The lifting regimen focuses a lot on lighter technique work with speed and flexibility being key. This technique work has also allowed me to get deeper in my squats which makes it easier to pull myself under the bar quickly. For six weeks, we went through an intensive Russian squat program focusing on our front squats. At the end of those six weeks, my front squat PR jumped from 150# to 175#. That has given me a lot of confidence on my squat cleans; I know that if I can get under the bar quickly, I can stand up under that much weight.
In addition to the lifting work, I have been trying to do the WODs three to five days a week. But, I think that beyond the Oly lifting work, the change in my nutrition has been key! It has been almost four months since I started nutrition counseling with Coach Karen and the results have been amazing! By changing the way I think about food, I have literally changed my body and how it performs. Food is now fuel for everything I do. My body has been able to handle lifting in the morning and then coming back and do WODs in the evening because it’s getting the macro-nutrients it needs. The difference I feel during and after lifting and WODs now compared to a few months ago is unbelievable. This change has absolutely been one of the biggest catalysts for all the success I am having in my lifts and my workouts!
I have really fallen in love with lifting over the past few months! I am super excited to keep training and setting new goals. Before the end of the year, my next squat clean PR goal is my body weight or 162 pounds, as of now. My long-term clean and jerk PR is also my body weight, though I have a longer way to go with this lift. In January, Coach Bob plans to take us through the Russian squat program again focusing on overhead squats this time. This should really help me get to my next snatch PR of 100#.
So much of the success I am having is truly because of the entire CrossFit Ocean Isle Beach family. Everyone at the box wants to see you set goals for yourself and achieve them. The coaches are always coaching and each athlete supports every other athlete in the box. There is not a better place to get healthy and push yourself beyond what you think is possible! – Becca, Coach K’s ALL IN Client
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FITNESS & AIM
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
SPORT
A. Every 2 minutes, for 20 minutes (10 sets) of:
Hang Clean + Clean
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
B. Front Squat
(no prescribed tempo this week)
*Set 1 – 4 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 4 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 2 reps @ 90-95%
*Set 7 – 6 reps @ 75-80%
Rest 2 minutes between sets
C. “Ups and Downs”
Against a 12-minute running clock, complete the following:
at 0:00 on the Running Clock
For time:
50 Wall Ball Shots (20/14 lbs to a 10’ Target)
5 Rope Climbs (15′)
at 4:00 on the Running Clock
For time:
40 Wall Ball Shots (20/14 lbs to a 10’ Target)
4 Rope Climbs (15′)
at 8:00 on the Running Clock
For time:
30 Wall Ball Shots (20/12 lbs to a 10’ Target)
3 Rope Climbs (15′)
*If you doubt your ability to perform these intervals in 4 minutes, simply adjust to a 5 or 6 minute interval based on your current level. **Games athletes are typically under 2:30 for each set…so please modify as needed with that information.**
CROSSFIT MOMS
Rest Day