Tuesday March 25 On-Ramp to Crossfit Bootcamp- Boxjumps and Burpees

Warm Up
10 Back Extensions
5 Inch Worms
10 Spidermans

Skill/Strength
5 Round Tabata
Situps

WOD
150 BoxJumps/ Stepups
EMOM 2 Burpees

Post WOD Stretch
2 Rounds
Sprinter Stretch
(Hips/Groin)
30sec Both Legs

Cashout
40 Mountain Climbers

Wed March 19 On-Ramp to Crossfit Bootcamp-Kettle bell swings, Pushups, situps, Wallballs, Box Jumps

Warm Up
400m Run
20 Back Extensions
10 Pushups
Spiderman Crawls
Bike Stretch

Skill/Strength
EMOM 5 min
10 Front Squats

WOD
2 Rounds
1 min AMRAP each station

KB swings
Push Ups
Situps
Wallballs
Box Jumps

1 min Rest

My personal Score:
                              Rnd#1 Rnd#2 Total
KB Swings 26 lb    22       25        47
Push ups                 25       30        55
Situps                     29        32       61
Wall Balls 14 lb     26        30       56
Box Jumps              21        24       45
                                    Total Reps 264

Post WOD Stretch
Figure 4
Chest/Shoulder Stretch

Cashout
2 Laps
Farmers Carry (10#/25#)

Friday March 21 On-Ramp to Crossfit Bootcamp-50m Run/Walk & Burpee ladder

Warm Up
Walking Toe Touches
Walking Quad Pulls
Walking Figure 4
20 Back Extensions
10 Push ups

Skill/Strength
4 Rounds
10 Romanian Deadlifts
Increase frm 45# to 65#

Bootcamp
12 min AMRAP
50m Run/Walk (Inside Perimeter of gym)
  1 Burpee

50m Run/Walk
  2 Burpees

50m Run/Walk
  3 Burpees

and so on, Keep adding 1 Burpee

Post WOD Stretch
3rd World Squat

Cashout
20 Reverse Crunches
20 Mt Climbers

Thurs March 20 On-Ramp to Crossfit Bootcamp- Run, BW Squats, Pushups

Warm Up
2 Rounds

10 Walking Toe Touches
      Figure 4
      Knee Hugs
      Quad Pulls
5 Burpees

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls
*Rest between rounds & Increase KB weight

WOD
Rx: 2 Rounds
Rx2: 1 Round

800m Distance (Bike 1.5 miles or Treadmill .5)
80 BodyWeight Squats

400m Distance (Bike .75 or Treadmill .25)
40 PushUps

Post WOD Stretch
Partner 90 degree Stretch
(Hamstrings)

30 sec Hold each leg
*Communicate Intensity Levels
Scale 1-10 (10 most intense) only 7-8

Cashout
Hip Bridges

Mon March 24 On-Ramp to Crossfit Bootcamp-50m Farmers Carry, Arm Haulers and Run

Warm Up
400m Run
20 Back Extensions
15 Body Weigh Squats
10 Push Ups
10 Supermans

Skill/Strength
5 Rounds
5 Push Press

WOD
3 Rounds
50m Farmers Carry (45#/25#)
50 Arm Haulers
200m Run

Post WOD Stretch
30 sec Pass throughs
30 sec Reverse Pass throughs

Cashout
Max Plank

Tues March 18 On-Ramp to Crossfit Bootcamp- run and lunges

Warm up

2 Rounds not for time

On second round pick different equipment for distance.

200m distance 

10 Back extension

10 Squats

Skill/Strength

3 Rounds

10 Bench Dips

Bootcamp WOD

Rx

800m (.50) Distance. (Rx2- 400m)

80 Lunges                 (Rx2- 40)

800m                         (Rx2- 400m)

My score: Rx 14 mins.

Post WOD Stretch

2 Rounds

Hold stretch for 30 secs

Figure 4

Cashout

30 Roman Chair leg lifts

Mon March 17 On-Ramp to Crossfit Bootcamp -Baseline

Warm Up 

2 Rounds

10 Pass Throughs

10 Reverse Passthroughs 

10 Romanian Deadlifts

10 Overhead Squats

Skill/Strength

Weight in + Body Fat %

Add points

WOD

Baseline

10 min AMRAP 

15 Squats

10 Sit-ups 

5 Push-ups 

Post WOD Stretch

2 Rounds

30 sec hold both legs

Seated knee hugs

Cashout

800m Run

Or 30 Burpees if no green (st pattys day)

( I opted to do the Burpees instead of running, even though I was wearing green socks)

Baseline Scores

HEAT #1

Julia 9 rnds + 26 reps

Trish 9 rnds + 16 reps 

Monica 8 rnds + 25 reps

Christine 7 rnds + 22 reps

Alisa 7 rnds 

Aja 7 rnds

HEAT # 2

Mauri 6 rnds

Carmen 7 rnds + 25

Erin 8 rnds

Carol 6 rnds + 25

Brenda 5 rnds

Madison 7 rnds + 25

Tracey 11 rnds

Fri March 14 On-Ramp to Crossfit Bootcamp "Death by Burpees"

Warm Up

400m Run

Then 2 Rounds:

20 Back Extensions

10 Push ups

5 Inch worms

Skill/Strength

5 EMOM

30 sec plank hold

Hold last for max time.

WOD

"Death By Burpees"

Minute 1  1 Burpee

Minute 2.  2 Burpees

Minute 3.  3 Burpees

And so on

Continue until cant finish given Burpees 

(Personal score/ Time) 14 rounds, 105 Burpees, 14 minutes

Post WOD Stretch

2 Rounds

Wall climbs (30 secs)

90 degree Stretch (30 secs)

Cashout

50 Body weight squats

Thurs March 13 On-Ramp to Crossfit Bootcamp- 1 mile Bike, Bicycle crunches, run, back ext, waiters walk, push ups.

Warm Up

2 Rounds 

10 Passthroughs

10 Rev Passthroughs 

10 Romanian Deadlifts

10 Overhead Squats

Skill/Strength

5 Round TABATA

20 sec on 10 sec off

PVC OVH Squats

Bootcamp WOD

1600m Bike (1 mile)

100 Bicycle Crunches (Rx2-50 reps)

800m Run 

80 Back Extensions

400m Waiters Walk 10lbs (Rx2-5#) 

             (8 laps= 4 w/ Right Arm+ 4 w/ Left)

40 Flash Push-ups 

Post WOD Stretch

2 Rounds of 30 sec holds

Seated knee hugs

Cashout 

Practice Pull-up 

Progressions

Times:

Donna K 19:57

Julia 22:05

Monica 23:14

Erin 22:17

Trish 22:08

Lisa 24:12

Tracey 23:50

Mauri 33:29

Mon March 10 On-Ramp to Crossfit Bootcamp- Partner Angie

Warm Up
400m Run
10 Passthroughs
10 Rev passthroughs
10 Overhead Squats

Then
2 Rounds
30 sec 3rd world Squat
 

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls

Bootcamp WOD
Partner Angie

100 Sumo Deadlift High Pulls
100 Push-Ups
100 Russian Twists
100 Squats

 Post WOD Stretch
Bike Stretch
Shoulder Stretch-Pole

Cashout
3 Rounds
10 Bird Dogs
hands and knees position, lift leg straight out back and opposite arm straight out front.

Tues March 11 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

Warm Up
200m Distance
10 Push Ups
10 Hip Bridges
5 Plow Stretch

Skill/Strength
3 Rounds
5 Wall Balls
Rest 1 Min between Rounds
 
Bootcamp WOD
TABATA Tuesday
*8 Rounds
*Each Round is a 20 Sec AMRAP
*Rest 10 Sec Between Rounds

Wall Balls
Sit-Ups
DB Push Press
Reverse Situps


Post WOD Stretch
2 Rounds
30 sec Hold each round
 Cobra Stretch

Cashout
400m Run AFAHP

Wed March 12 On-Ramp to Crossfit Bootcamp

 Warm Up
400m Run (.25)
10 Back Extensions
5 Cobra Stretch
5 Pikes ( from cobra position switch to downward dog position)

Skill/Strength
3 Hate Makers
    
* Hate maker:
20 Mountain Climbers
5 Push Ups
1 Burpee

WOD
5 Rounds
100m Farmers Carry 25#/10#
10 Burpees

If 
 5 Rounds completed in 15 mins 
then 
 continue to 10 Rounds
 20 Min Cap

My personal time: 26:39   10 rounds

Post WOD Stretch
Wrist Stretch

Cashout
5 Rounds
  10 Roman Chair
 

Fri March 7 On-Ramp to Crossfit Bootcamp- Deck of Death

Warm Up

400m Run (.25)

Walking Toe Touches

             Knee pulls

             Quad pulls

10 pass Throughs

10 push-ups

15 Bodyweight Squats

Skill/Strength 

5 min EMOM

10 Overhead Squats

Bootcamp WOD

Deck of Death

20 min cut off

Each suit represents an exercise.

Each number represents reps

Clubs: Bodyweight Squats

Hearts: Back Extensions

Diamonds: Push-Ups

Spade: Sit-Ups

Face Cards = 10 reps

Ace = 11 reps

Post WOD Stretch

Figure 4

90 degree hamstring 

Cashout

200m incline walk

Thurs March 6 On- Ramp to Crossfit Bootcamp- "Jackie"

Warm up

3 Rounds

10 High Pulls

10 Sumo Deadlifts

10 Swings ( kettle bell swing using a 10lb plate)

Bootcamp WOD

"Jackie"

800m (.5)

50 Thrusters (two 5 lb dumbells)

30 DB Rows (two 5 lb dumbells)

Skill/Strength

3 rounds

8  Sumo Deadlift High Pulls. (26/36lbs kettle bell)

Post WOD Stretch

Bike stretch ( lower back)

Cashout

5 rounds 

30 sec planks

Times:

Donna 8:19

Julia 8:14

Trish 8:18

Tyler 9:31

Intermittent Fasting

I'm doing intermittent fasting twice a week now.
While reading up on it I came across this very well though out article by Steve Kamb of Nerd Fitness and decided to share it here in case any of you are curious about it.
It explains the process better than I ever could. It is a A Beginners Guide to Intermittent Fasting.

There are different ways of going about it, pretty much whatever works for you. Whether is  a 16 hr fast twice a week or a 24 hr fast. 

For me personally the 16 hr + fast twice a week works best, as I eat my last big meal of the day at 4 p.m. then I'm off to On-Ramp to Crossfit Bootcamp  2 hours later.  After that my body is in fat burning mode till the next day.  I don't think about eating when I'm asleep, so it's a win win :-)

 During the fast period I just drink  black coffee or tea and H2O of course.
So read up and enjoy!

Have a happy healthy crunchy green day!

Wed March 5 On-Ramp to Crossfit Bootcamp- kettle bells, farmers carry,Burpees

Warm Up

2 Rounds

200m Run

10 Back extensions

10 Spider Mans

5 Inch worms

Skill/Strength

3 Rounds

10 Kettle Bell Swings

Increase in weight w/ each round

Bootcamp WOD

3 Rounds for time

20 KBS     26#/10#

10 Burpees

100m Farmers Carry (2 laps)   25#/10#

Times:

Carol: 15:36

Erin: 15:35

Tyler 12:38

Barb 11:15

Tracey: 11:05

Julia 10:59

Post WOD Stretch

Bike stretch (Lower back)

Wrist stretches

Cashout 

Pull ups

2 rounds max effort

Tues March 4 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays- Push press, situps, front squats, russian twist

Warm Up
400m Distance
Then 3 Rounds
5 DB Push Press
5 DB Front Squats
5 DB Romanian Deadlifts

Skill/Strength
DB Thrusters
3X10

Bootcamp WOD
 
TABATA Tuesdays
4 exercises
8 Rounds each exercise
20 Sec Work - 10 Sec Rest

1. DB  Push Press
2. Situps
3. DB Front Squats
4. Russian Twist

my personal score:

DB Push press 12,   12,   12,    10,    11,   10,   10,  12  total 89
Situps               10,   10,   10,   10,     10,   10,   10,  10  total 80
DB Front Squat 10, 10,   10,   10,     10,   10,   10,  10 total 80
Russian Twist   30,   30,   30,   30,   30,     30,  25,   25 total 230
                                                                             total reps 479
 

Post WOD Stretch
Wall Climbs
10 Pass throughs

Mon March 3 On-Ramp to Crossfit Bootcamp- Wall balls, Box jumps, push-ups

Warm Up

2 Rounds

200m Run(.13)

Toe touches

Quad pulls

Knee hugs

3 Inchworms

5 Push-ups 

Skill/Strength 

5 min. EMOM

20 Back Extensions

Bootcamp WOD

20 Wall Balls

Then

12  10  8  6  4  2

Box Jumps

Push ups

Then

200m run(.13)

Times

Tyler 8:20

Julia 8:05

Trish 7:30

Post WOD  Stretch

Bike Stretch

Cobra

Cashout

2x10 Ball Slams

Friday Feb 28 On-Ramp to Crossfit Bootcamp- Lunges & Burpees

Warm up

10 Toe Touches

10 Figure 4

10 Quad Pulls

10 Knee Hugs

5 Inch worms

5 Spider-Man 

Skill/Strength 

Single arm DB snatch

3X10 (5 each arm)

Bootcamp WOD

150 Lunges

2 Burpees EMOM

For time

Post WOD Stretch

90 degree hamstring

Figure 4

Sprinter Stretch

Cashout

 10 Turkish get-ups

5 per side

Curry chicken with purple sweet potato, jicama and beets. Whole30 Paleo.

#Whole30 Paleo meal idea. 

Purple sweet potato, Jicama, beets and curried chicken.

I wrapped the sweet potato and the jicama in foil and put it in the oven till the sweet potato was cooked. The chicken breast was a bone in whole breast which i seasoned with curry powder and baked in the oven at 350 for about 3 hrs.

I topped the sweet potato and jicama with Ghee. Yum!