Thanksgiving 2011!

Well friends, it's that time of year again where we over indulge on the sweet delicacies of all things Thanksgiving. YAY! :-)

This week has brought TONS of WOD's... it seems I live, breathe, and eat Crossfit right now. But, rest assured, that I love it!!

I've had the privilege of training a few classes at my old box (before the Garage Gym started) and I have absolutely LOVE getting to know the team of people that I teach and finding ways to make training more fun.

With that said, brace yourselves for some intensity factors on all things WOD's.

Monday WOD 1 (this was at my bootcamp):

Warm Up:
50 Jumping Jacks
10 Mtn. Climbers
X 3

WOD - 5 RFT
1 small lap
25 Squats
25 walking lunges

Monday WOD 2 (this was at the box):

Warm Up:
Annie

WOD - 7 RFT:
50 Air Squats
25 Ring Dips

Tuesday and Wednesday WOD's coming soon....

Twas the Friday before Thanksgiving...

And all through OC - people were worried about the holiday glee. So workout they must and workout they did, at bootcamps that were incredibly led.

Cheesy!! Happy Friday my friends... today we hit up bootcamp again, and I got a surprise extra work out in when my car wouldn't start after bootcamp. WHEE!! See below for details:

Warm Up:
50-10 - Double Unders
10 mountain climbers between each set

Stretch sesh - I love that my peeps love to stretch as much as I do!

WOD:
15-1 - Box Jumps
1-15 - KB Swings

Most finished around 15 minutes, I finished at 9:48. GREAT work done by all!

From Exeter to Orange County

Friends, it's been another week since I've posted. SHEESH! I'm so sorry about that. I was up North visiting some dear friends in Exeter over the weekend, and hitting up the local Crossfit Visalia. EXCELLENT Box if you're ever in the area. Give Josh, the owner, a ring. Definitely worth a visit!

While there, we did the following WOD:

5 RFT:
10 Power Cleans
20 Box Jumps (24")
40 Double Unders

Now this bad boy was my first "real" workout in about a week because of the sickness that just seems to linger. I'm pretty much over this cough. However, it was SUCH an awesome WOD and done with some quality peeps. For Sunday, I went one of the prettiest walk/runs I have in awhile (because my lungs are so awesomely full of mucus) with a great person. :-)

Monday brought Bootcamp. Only one of my clients showed up, so I did the following:

Warm Up:
1 Lap
100 Jumping Jacks
+
Dynamic Stretching

Skill:
Wall Ball Shots
Mountain Climbers

WOD: 5 RFT:
7 Med Ball Cleans
12 KB Swings
25 Air Squats

And today, another WOD with the bootcamp crew. This morning I had 2 people. Seems this whole "flu" that I had last week is going around to every one these days. I feel bad! We did:

Warm up: 
10 Burpees
25 Jumping Jacks
x4

Skill (these peeps needed to learn this):
Wall Ball Shots
Mountain Climbers

WOD: Partner 20 AMRAP with 1 person running 400M, while they ran the other did:
7 Wall Ball Shots
10 Push Ups
until their partner got back, then they went running and the partner did the Wall Balls and Push ups

They LOVED and hated me at the same time afterwards. :-)

HAPPY WEDNESDAY!!!

It's been awhile

Sheesh! How did it get to be Wednesday again? oy! This week has been downright difficult on all things the health front. It seems the flu bug has made it into our home and the roommate and I  have been basket cases all week. Complete with awesome coughs, hot/cold sweats, and the most incredible man voices you've ever heard in your life. YES!! Needless to say, working out has been on the back burner. However, I did train Monday, worked out Tuesday, and trained again this morning. My WOD's are posted below. Enjoy!

Monday - 7 of heaven - 7 RFT:
7 KB Swings
7 Sumo Deadlift High Pulls
7 Front Squats

Majority of my group finished around 8 and a half minutes. Great work team!

Tuesday - Random, sick WOD:
50 Double Unders
25 Sit ups
20 KB Swings
15 Front Squats (bar only)
25 Sit ups
20 KB Swings
15 Front Squats
25 Sit Ups
50 Double Unders
15 55# Presses
10 HSPU

Viola! Didn't time this one as I took my time on it because of the awesome hacking!

Wednesday - 15 min AMRAP:
25 Double Unders (50 Regular Jump Ropes)
15 Sit Ups
7 Burpees

Happy Mid Week my friends!

Day off Thursday!

WHOO!! The best part of today??? My boss told me to take it off. And I did my friends! You wanna know what I did?? Cleaned the pantry, did some errands, met a friend for coffee, and, of course, WODed my little heart out! Here's todays:

I was fully lacking in the warm up department. I just received some new gear so I unpacked it all and threw the Med Balls and Kettlebells around a bit. And Ta da- I'm warm!

WOD:
20 Double Unders
15 Press - 65#
20 Double Unders
15 Back Squats - 65#
20 Double Unders
15 Push Press - 65#
20 Double Unders
15 Front Squats - 65#
20 Double Unders
15 Clean and Jerk - 65#
20 Double Unders
15 Deadlifts - 65#
20 Double Unders

WHEEEE!!!! That actually was a WOD made up completely on the fly. And I really liked it. Give it a whirl my friends, you won't be disappointed! :-)

HAPPY FRIDAY!!!!!!!!!!

Wednesday, Wednesday!

Holla for dolla! :-) Happy Hump Day my friend, it's time for more WOD updates. Here's what we had for today.

Started the day at 6am with the Bootcamp and we did:

20min AMRAP
10 KB Swings
10 Front Squats with KB
1 Lap

And tonight, I came straight home and got my own work out on - finally! It's been a busy week, so I didn't have much time to get my workouts on as of yet. I did:

Warm up:
100 Double Unders and a good stretch

WOD - 5 RFT
25 Sit Ups
20 Push Ups
15 KB Swings - 35#
10 Med Ball Cleans - 14#

Dinner tonight was a chicken sausage stir fry and homemade sweet potato fries. SOOOO good! :-)

I just love everything about training and working out. More to come soon!

Bootcamps! WHEEEE!!!

Welp friends, it's official, I'm coaching morning bootcamps in Newport Beach! YAY!! SO stoked about this new endeavor. As such, I've been creating WOD's a lot this week.

Here's Monday's WOD:

Warm Up:
1 Lap
15 Burpees
x3

5 RFT:
20 Lunges
20 Air Squats
20 Push Ups
20 Sit Ups

YAYAYAYAYAYAYAYAYAYA!!!! :-) Love!