SKILL WOD

30 seconds on 30 Seconds off for 7 minutes:
HSPU 
Max HSPU
(progressional option: Z press with db)
PU
Max Push ups
(progressional option: barbell push ups)

WOD

15 Thrusters
15 Pull ups
30/21 Cal Row
15 Thrusters
15 Pull ups
12 Thrusters
12 Pull ups
30/21 Cal Row
12 Thrusters
12  Pull ups
18 min cap
Fitness: 75/55
Performance: 95/65
Open: 115/75

DRIVE – CFH 6:30PM

2 Minutes on 1 Minute off for 15 minutes
12 Bulgarian Split Squats (6 each leg)
Max Cals on the Ski
Rest from 15-20
From 20-30
10 Burpee Box Jumps
10 Sit ups
10 DB Deadlifts
 
**Save the Date**
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info

WOD

Buy in – Partner 400m Sprints (one working one resting)
100 Pull-ups
100 Sit-ups
100 KBS
100 Double Unders
100 OHS
Cash out – Partner 400m Sprints
Fitness: 75/55
Performance: 95/65
Open: 115/75

DRIVE

Partner Wod
400 M Run with 1 med ball (Run together, pass off med ball)
20 Synchro Med Ball Cleans (2 med balls)
10 Synchro Burpees
20 Synchro KB Swings
5 Rounds
30 Min Time CAP
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

This member spotlight, in my personal opinion, is WAY overdue. This past May, Maria Mojica accomplished a major feat hitting 3 BLUES on her back squat. Three blues on each side weighing 45 pounds each, which when you add in the barbell’s weight puts her 1RM at an impressive three-hundred and five pounds!

 For many, the idea of hitting 300 in enough of a goal in and of itself. But for Maria it was never about merely joining the 300 club or hitting that next milestone.. It was actually about something more.  

“While the perception of women in lifting is changing, there is still often the stigma that women are meant to focus their attention on other areas of athleticism. There’s this opinion that the big plates are meant for the men, and that raw strength isn’t feminine. I wanted to personally and internally challenge that perception for myself”

It was also a goal that developed by accident (Yes, you can accidentally want a 300 pound squat)  and as a result of pursuing another goal. The goal of being consistent.  Week’s prior, yours truly had talked Maria into giving Smolov a try. Smolov, for those unfamiliar, is arguably one of the most difficult squat routines around, as the full program demands 13 weeks of 3 to 4 days of high volume squats at heavy weight & high percentages. Percentages so high that it becomes just as much of a mental grind, as a physical one.

This program reminded us that being mentally exhausted isn’t the same as being physically exhausted. It’s also a program that In order to make it through, each athlete need to come up with a goal, other than just making it to the end; something to focus their attention on and to work towards …And thus the idea of 3 blue plates was born.

“This might not seem like a legitimate goal. But it was a visual one”

It was also one that fell in the range of potential gains that online research promised. For 13 week’s Maria and I cut back on metcons, and ramped up our lifting. We had a routine, and made sure to regularly coordinate a time to meet up. We held each other accountable and acted as each other’s cheerleaders. She kept me sane.

“An accountabil-a-buddy is someone who reminds you:
1.You need to do it .2. You have to do it. & 3.Oh by the way, you can do it! “

Being held accountable, following a plan, having a routine… this all trickles back to Maria’s original goal. The goal of being consistent.  When we are consistent in our training, we can find confidence in failure.

“The week before my de-load week, I had to hit 10 sets of 3 at 279, but I rounded up to 280. In my 7th set, I failed and I was ok with it. Looking back at my notebook, I realized over the course of the entire cycle that was the first time I had failed a rep. It was a moment of clarity and a moment of reassurance. I knew then that I was going to hit 305.”

When we are consistent, we push ourselves to go to the gym even when we don’t want to. It’s when we are consistent, that we earn a spot in the monthly committed club… which is exactly what Maria’s next goal is, and it’s also a goal that after reading this blog post, we can ALL hold her accountable to!

“My next goal is to work on the little engine that could, my cardio and focus more on metcons. I want to be in the committed club for October and November, and follow Geo’s programming. I don’t want to let the 4th quarter and work get in the way and result in me sacrificing my fitness…And then in January, I’ll do another lifting cycle. I want a 155 Bench and a 330 Deadlift”

Feel like you don’t know enough about Maria?
To schedule another interview with Maria, she kindly asks you contact her manager Winston Churchill the Westie. He can be contacted via direct messages on insta…. or just walk up and say hi, that works too.

Congratulations again girl on your 305 Back Squat! Proud of you! – Nicole

STRENGTH

Take 12 Minutes to find a 10 rep max Touch and Go Power Clean

(Fitness: 10 rep max Hang Clean)

WOD

8 Min AMRAP
Burpee Box Jumps
EMOM (Starting at 0:00) 1 Clean and Jerk
Fitness 135/95
Performance 185/125
Open 225/155
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

WOD

1,000 M Row
200 M 1 Arm KB Carry (100 M L then 100 M R)
30 Push ups
30 Pistols (alternating)
750 M Row
200 M 1 Arm KB Carry
20 Push ups
20 Pistols
500 M Row
200 M 1 Arm KB Carry
10 Push ups
10 Pistols
30 minute cap
Fitness: 30 air squats each round

DRIVE – CFH 5:30PM

0-5 Max Rounds of Cindy
5-10 Max Cals on Assault bike
10-15 Max Rounds of Cindy
15-20 Max Cals on Ski Erg
20-25 Max Rounds of Cindy

 

**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

STRENGTH 

Deadlift
3/3/3/3/3/3
(Start your first set of 3 at 75% & build up to a heavy 3 rep)

WOD

5 Toes to Bar

6 Hanging DB Snatch
7  Box Jumps
10 Rnds
15 Time Cap 

DRIVE – CFH 6:30PM

Bear Crawl Down and Back
10 1 Arm RDLs (5 each leg)
4 RNDS
Rest
-then-
40-30-20-10
Hanging DB Snatch
15/12 Ski Cals after each set
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info
Saturday October 27th- Halloween Throwdown at Harbor East! More info coming soon!!

Strength 

Front Squat
6/6 (70%-75%)
4/4 (80%-85%)
2/2 (85%+)

WOD

Front Squat
25-20-15-10-5
___Doubles after each set
Fitness: 95/65 (100 Singles)
Performance: 135/95 (50 Doubles)
Open: 165/110 (75 Doubles)

DRIVE – CFH 5:30PM

Sprint 250/200 M Row
6 Tempo Goblet Squats (3 down, hold 3, 3 up)
rest 1 minute
5 Rounds
From 15:00-25:00
12 Split Squats (6 each leg)
100 Single Unders
12 Sit ups
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info

 Hi!  I’m Brittany!!!   I am a corporate employee gone rogue pursing my passion of fitness and nutrition. I have been CrossFitting for 8 years, coaching for 3 years, nutrition coach for the last 2 years and a mother since June to a sweet baby girl, Mia Elizabeth.  I have a wonderful boyfriend who is an incredible father and my number one supporter.  Our family is rounded out with our small but mighty Yorkshire Terrier, Egan.

Everyday I am learning and adjusting to my new mom & postpartum life.  I am learning to be kind and patient with my body, as it adjusts to everything is has gone through.  Fitness has always been a big part of my life, before, during and after my pregnancy. But, Postpartum life is not always easy.  It has so many perks and yet comes with just as many frustrations & concerns. It is my desire to share my learnings with each of you, and my goal to help cease the frustration we, as women affront.  

This fitness program designed specifically for the postpartum female, both novice and experienced in fitness.  It is a functional fitness course designed to bring awareness to the pelvic floor, and to engage and re-stablize ones core while incorporating breath work.  

Classes will take place in a safe and supportive environment where athletes are welcome to bring their little one (ages newborn – 2years). During class, moms will be executing a full body workout where they will get their heart rate up, while simultaneously toning their muscles. Additionally,  we will spend some time discussing nutrition and how to make small lifestyle changes that focus on improving general family’s nutrition and maintaining a healthy weight. 

With Diapers and Dumbbells together we will reconnect with our body and advance our fitness. I cannot wait to work with you!

WOD

Every 3 minutes for 15 minutes
200 M Run
12 Burpees
Max Pull ups

SKILL WOD

HSPU
5 Negatives with a 3 second pause half way down (deficit)
10 Bent over T’s with 5s or 2.5s
15 Second hollow rock
4 Rounds
PU
5 Negatives with 3 second pause half way down (deficit)
10 Bent over T’s with 5s of 2.5s

15 second hollow rock

4 Rounds

DRIVE – CFH 6:30PM

10 DB Bench Press
6 Single Arm DB Row (6 each arm)
15 Second Ring Support Hold
15 Second Hollow Hold
4 Rounds
Rest then
Every 3 minutes for 15 minutes
200 M Run
12 DB Hang Clean and Press
Max Burpees
**Save the Date**
Saturday, September 29th- Sustainable vs Trendy Nutrition Sign up on Whiteboard (free)
Tuesday, October 2nd -DASH-Endurance Class with Coach Jaclyn – Sign up here!
Monday, October 1st DIAPERS and DUMBBELLS-  Coach Brittany 11 am- Noon- More Info
Wednesday October 3rd- Gymnastics Class at Harbor East- 7:30 pm More Info