April Fitness Challenge

Let's keep going on those fitness goals! Here is the April Fitness Challenge and we are changing things up just a little bit from the March Challenge. 

An EMOM is Every Minute on the Minute and this is how you perform it. Beginning on the first minute you will do 8 burpees (or what ever is indicated on the day). Then you will rest the remainder of that minute. On the next minute you do 8 more burpees and then rest. You will continue this until the specified time for example: 4 minutes, 5 minutes, etc., up to 9 minutes during weeks 2, 3, and 4. You will also notice that each week the movements change or more are included. The faster you work, the more time you have to recover before repeating them again. 

On Sunday's you can choose to do 20 minutes of cardio. With the warmer temperatures approaching you might like to take your workout outdoors for a 5K, or a brisk walk, it's up to you! Do your favorite cardio for 20 minutes, what I have listed is only an example of the variety of choices you might like to partake in. 

During the third week you also have the option to substitute kettlebells swings instead of doing the burpees and push ups that week. Or, if you have a rower you can row for calories every minute and rest until the next. 

If you have any questions just leave me a comment. Share this with a friend that you might like to do this with to keep yourself accountable. The more the merrier and working out with friends is always more fun. If you don't know anyone, check out my Facebook page Get Fit with Ris, you can always check in there as you complete the daily workouts and I'll be sure to keep you motivated and inspire you to continue. 

Remember, have fun and make sure you challenge yourself each and every day to be better than yesterday. Summer is almost here!

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

Workout 15.4 CrossFit Game 2015 OPEN

Only one week left in the 2015 Reebok CrossFit Open! My current standings after last week are:

38/472 for the Central East Region and 434/6,158 worldwide. I've moved up quite a bit from last week and I am very excited about that! If only I could have gotten 1 muscle up in 15.3.

I did give 15.3 a second attempt last Sunday to get my first muscle up. I spent the 14 minutes working on it with no success. When it was over, my husband pushed me forward which got me thru the rings and I pushed myself up. Of course, this does not count, I just need to work on “head butting” my way through the rings so I can get up on my own. I will continue to work on them and know that they are not too far away from becoming a reality.



Photo Credit: CrossFit


In the meantime, this past Friday was 15.4 an 8 minute AMRAP of ascending Hand stand push ups (HSPU) and Cleans. I felt pretty good about getting at least 1 or 2 HSPU, so I was excited that I did the first three so easily. Then I had to do the cleans and knew that it wouldn’t be a problem since in 15.2 I did a 125 Clean & Jerk, so I knew I could clean it up. Then I headed back over to the wall for 6 HSPU, and I only got 1. I then spent the last 5 minutes trying to get another one, but again I was not successful. I just couldn’t push myself up. I tried kipping and by the end of the 5 minutes I almost had it and by that I mean I could push my head up off the mat about an inch, but that was about it. So, I completed 5.4 with 7 reps.

What I like about the Open this year is that it showed me where my weaknesses are and what I have to work on. So, over the next couple of months I will spend more time working on my muscle up and learning the kipping for the HSPU. I know I have it in me!


Stay tuned next week to see where I fall in the rankings after the 15.4 submission and what challenges 15.5 will bring.





In Health & Fitness,



Marissa





Get Fit! Stay Fit! Be Fit!

My current standings in the Cross Fit Open after 15.2 are:

57/472 for the Central East Division and 685/6,157 World Wide 

Here is the 15.3 Workout from Friday:

Photo Credit: CrossFit

Ugh! Muscle Ups are something I have not yet perfected or performed. I know that I am certainly strong enough to do them, and if I worked on them more often I know I can get them. I was conflicted going into this workout on Friday morning wondering if I should spend my 14 minutes trying to get a muscle up (or two), or doing it scaled and skipping the muscle ups and just do the Wallballs and Jump Ropes. The scaled version was 50 wallballs at 10# (instead of 14#) and 200 single jumpropes (instead of 100 Double Unders, which I can do).

Well, I chose to do 15.3 scaled on Friday and ended up with 1,007 reps. I was honestly surprised. One of the trainers said to the group as we were warming up to shoot for 700 reps. The timer was counting down, 3…2…1 GO! I started right in with the first round of 50 wallballs and 200 single jumpropes. I never once looked at the clock. I took only a few short breaks during the wallballs to shake out my arms. I did the jumpropes unbroken. There was about 20 seconds left when I finished my last round of jumpropes and I picked up the wallball and was able to complete 7 of the 50 before time was called. I had no idea how many rounds I did. I just tried to stay moving the entire time. I was pleasantly surprised when Meggan told me how many reps I had completed.

 

Now, do I give it another go on Monday and try and get a muscle up or two during the 14 minutes? Even though I had some pretty decent reps with the scaled version, I am told that even 1 muscle up will earn me more points on the leader board than my scaled score. If I am able to catch up with the other coaches on the box, I think I may attempt to do it. After all, I have nothing to lose by trying and I may even surprise myself.

Stay tuned next week to see where I land on the leader board after this weeks workout. 

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

Week 2 of the Reebok CrossFit 2015 Open

My current standing so far for the CrossFit Open for the Central East Region is 55^th place out of 472 for the Masters Women 45-49 age group, and 709 out of 6,143 women worldwide.

Photo Credit: CrossFit

Today was the 2^nd workout for the 2015 Reebok CrossFit Open. It was a repeat from  14.2. Last year I did this workout twice. I did 32 reps the first time and 36 reps the second time. This morning, I did 1 rep better than last year for a total of 37 reps. Unfortunately, I didn’t make it out of the first round and I am considering giving it a second go on Monday morning. The chest-to-bars were tough especially after all the other workouts I’ve been doing this week that have included burpees (lots and lots of burpees) and pushups. I did the majority of them strict and added a few kipping chest-to-bars in there. Megghan, one of the coaches suggested that I work on my kipping over the weekend and then try again on Monday for a better score. I have been working on my kipping during some of the workouts, sometimes I have the rhythm, and sometimes I don’t. My kip is like a sprint, rather than a marathon, once it’s gone, it’s gone. I was afraid to kip all of them today because I thought I might waste too much time on the rhythm rather than just doing chest-to-bars. The overhead squats felt really good, I had no difficulty getting through those.

In addition to my regular workouts, I’ve been doing my monthly fitness challenge and another challenge that I was invited to by my sister that includes a lot of planks. The second challenge I am doing because my younger sister is doing it and I want to help support her in her quest to be fit and healthy! Plus, it’s always more fun when you have someone to help keep you accountable. With my monthly challenge, my friend and I are posting our times and scores on Facebook every time we do the workout. Another friend from the gym is doing it along with us.

Yesterday, my Concept2 Rower from Rogue arrived and I am very anxious to start incorporating this into my workouts. I was able to row a mere 1000m in between my finals and clients I had to train yesterday. I hope to work my way up to rowing 10,000m every Sunday with one of the other coaches that I work with and some of the other members from our Box.

Check back next week to see what 15.3 has in store and my standings after this week’s workout.

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

March Fitness Challenge

The March Fitness Challenge packs a whole lot of variety this month with AMRAP's, Chippers, and workouts for time. Are you ready? Share this with a friend and keep one another accountable the entire month. I have my partner all set up and we both agreed to post on Facebook when we did the challenge. I hope to get to it everyday before him! 

 Please check with your Doctor before beginning any exercise program. 

Here is a link on how to do the Plank Jacks this month

AMRAP - Do as many reps (or rounds as possible)

For Time: Keep track of how long it takes you to complete the workout and try to do better the next time it comes up. Keep good form!

Hand Release Push Ups - When you do this push up come all the down to the floor and quickly lift your hands up before pushing yourself back up.

Photo Credit: www.crossfitmaitland.com.au

Body Weight Dips - you can do these off of a sturdy table or chair. When you lower yourself down remember to keep your back close to the chair or table you want your body to travel straight up and down rather than on an angle. 

Photo Credit: http://www.lucilleroberts.com

Good Luck and Have Fun with this one!

In Health & Fitness,

Marissa

Get Fit! BE Fit! Stay Fit!

Reebok CrossFit 15.1

15.1 Open Workout Photo Credit: CrossFit 

Yesterday was the big announcement of the 15.1 ReebokCrossFit Open. This morning I headed over to my box, CrossFit Macomb, to hit the workout (but not before I had to chase my Bernese Mountain Dog through knee deep snow through the woods; I guess that was my pre warm up).

I arrived at the box a little anxious, but excited at the same time. There was a great turn out this morning, and everyone had an awesome attitude. We divided up into two heats. I was in the second. After cheering and motivating the athlete I was responsible for counting reps for, it was my turn. We began with a 6 minute warm up including 2 minutes on either the airdyne or the rower (I chose the airdyne), a minute of back extensions, a minute of push up to pike and a minute of 3 pass thru's and overhead squats with the pvc pipe, and then spent 6 minutes warming up with a Clean & Jerk.

The 15.1 WOD was a 9 minute AMRAP (as many rounds/reps as possible) coupled with a second 6 minute workout to find a max rep Clean & Jerk.

3…2…1…GO! I started with 15 solid toes to bars, picked up the bar for 10 deadlifts at 75#, which was extremely light considering the heavy deadlifts I’ve been doing the last few weeks. Then it was on to 5 snatches at the same weight. Snatches are not one of my favorites, but I did them. The toes to bar is where I spent the most of my time but I was certain to make each one count. When it was all said and done, I finished with 117 reps. I was 3 snatches shy of completing another round. 

So, that was 15.1 now it was immediately onto 15.1A, which was 6 minutes to find my 1 rep max of the Clean & Jerk. I started with 95#, then moved up to 105#, 115#, 120# and finished with a new personal record of 125#.

All in all, I was not disappointed with my performance. I usually like to do the WOD’s twice, but I do not think I will have a chance for a second attempt before scores are required to be posted. So, for now, I have to be happy with what I accomplished today. 

Looking back, had I set my bar up closer to the cage, I may have been able to finish that last round and perhaps start another gaining me a few more reps overall. That was a rookie mistake, I should have known better since this was my third year participating in the open.  

In the meantime, I will continue with my workouts and look forward to 15.2 next week and cheering on all the amazing athletes at my box that are participating, some of them for the first time! 

In Health & Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!

2015 CrossFit Games. Are You Ready?

Are you ready for the Games? Unless you live under a rock, you most likely have heard of CrossFit from your friends (maybe you’ve disowned them because of that fact-I would like to hope not though). Regardless, the hype is here, the 2015 CrossFit Open is commencing soon! Just about every CrossFit athlete is on pins and needles waiting to hear Dave Castro announce the 15.1 Open on Thursday, February 26^th at 5pm PT.

CrossFit is an awesome strength and conditioning program that has been utilized among police academies, military, martial arts, and elite athletes. CrossFit can be tailored for everyone offering scalability for any fitness level. In CrossFit you perform “functional movements that are constantly varied at high intensity.” You usually perform the WOD (workout of the day) for time, for best score, for reps, or for weight. The programs are designed for

Photo Credit: moorestowncrossfit.com

everyone to complete while scaling for load and intensity without diluting the program.  According to CrossFit's Greg Glassman, “the needs of Olympic athletes and our grandparents differ by degree not kind.” While there is nothing new about CrossFit in fact, many of these movements are ancient dating back 10,000 years to pictographs that have been reformulated for our modern times. Everyone can benefit from the functional movements the CrossFit program offers regardless of age, or experience. CrossFit recognizes 10 fitness domains including Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy. You won't find machines in a CrossFit box like you do in traditional gyms, YOU are the machine

The Open marks the beginning of an exciting and challenging contest uniting elite athletes

Photo Credit: www.allornothingcrossfit.com

across the globe all chasing after their dream to compete at the Games in California with the hopes of being the next Rich Froning (4 times Games Champion designated the Fittest Man on Earth), or Camille Leblanc Bazinet 2014 Games Champion (designated the Fittest Woman on Earth). CrossFitters have been preparing for these upcoming 5 weeks since last year getting better, faster and stronger as a result of their determination, drive and intense training. During the Open, anyone can participate by registering at CrossFit. It will be the best $20 you ever spend! I’ve already registered, now it’s your turn.

After the Open, the Regions top 20 men and top 20 female and 15 teams from the U.S. and Canada will advance to the Regionals. From the Regionals, the top 5 men and the top 5 women and 5 teams will receive an invite to go into the CrossFit Games in California. For those in the Masters Division 40+, (this is the division I compete in) athletes have to be among the top 200 fittest athletes worldwide in their age division in order to participate in an online Masters qualifier where the top 20 will be invited to participate in the brutal and grueling workouts the Games are best known for to determine the fittest athletes on Earth.  Will it be you?

Photo Credit: committedtruth.com

This year, CrossFit is making the Open more accessible to athletes offering a scaled option of the workouts, so if you currently attend a CrossFit box and have been on the fence about participating in the Open, you may as well, you have nothing to lose and only everything to gain like confidence, strength & stamina. If your box is anything like mine, chances are you will be doing the Open workout anyway as part of your daily WOD, so why not give it your best effort and see where you fall among other CrossFit athletes in your division and around the world. This year CrossFit is also offering a teen category for 14-17 year olds, which I think is an incredible opportunity for teens. 

This will be my third year participating in the Open. In 2013 I placed 20^th in the Masters Central East Region and 338^th overall worldwide. In 2014 I placed 22^nd in the Masters Central East Region and finished 320^th overall worldwide. There were more than 209,000 athletes registered for the 2014 Open and I’m sure this year will exceed that number. I am not quite among the top 200 athletes worldwide yet, but I am not going to complain about my standings in the top 300 or even 20 within the Central East Region. What I enjoy most about competing in the Open is being surrounded by the amazing athletes at my CrossFit Box CrossFit Macomb in Chesterfield Twp., MI (where I am also a CFL1 Trainer).  

If you currently do not do CrossFit you might be a little unfamiliar with some common terms you might hear such as WOD which is Workout of the Day, AMRAP which is As

Photo Credit: www.crossfit06830.com

Many Rounds (or Reps) as Possible; Metcon which is Metabolic Conditioning; POOD which is the weight of a kettlebell (1 pood = 35 pounds, 2 pood = 70 pounds); and Box which is a CrossFit gym. Some common workouts include Fran, Grace, and Fight Gone Bad. The Maxes (or big lifts) include the Clean & Jerk, Snatch, Deadlifts, Back Squat and Max Rep Pull ups.

So to all my fellow CrossFitters who have 

registered for the 2015 Open I wish you luck, and for those of you who still need to register or are on the fence go to CrossFit to register. 

 3…2…1…GO!

In Health in Fitness,

Marissa

Get Fit! Be Fit! Stay Fit!