Workout of the Day (WOD)

My boot camps are held Monday, Wednesday and Friday at 5:30 a.m. and 7 a.m. The 5:30 a.m. crew is outdoors at Turlock Junior High Monday and Wednesday and at the gym on Friday, while the 7 a.m. crew is inside at our gym all 3 days. Sometimes both sessions do the same workout, but some days I switch it up a bit.  I will be posting our workouts AFTER we complete them. I have found that when I post the workout before we do it, people miraculously get "sick" or are "going out of town." I understand...when I see a workout full of burpees and heavy cleans, I suddenly feel nauseated. I'll just avoid that whole dilemma and keep it a surprise until we've completed the workout. Many of the workouts can be done as long as you have room to move and maybe a few pieces of equipment. This means that anyone can do these workouts, anytime, anywhere. No more excuses!  However, we all know that we push ourselves a lot harder when we workout with others and have a coach watching us. (Running 2 leisurely laps rather than a fast mile and only 1 set of 10 push ups instead of 3 sets of 20 seems totally fine when you're exercising alone. We've all been there). Without further ado, here are Monday and Wednesday's workouts:

Monday                                                           

5:30 a.m.                                                          

3 Rounds for Time:                                                                                   

      -800 m. Run                                                     

      -25 Back Extensions                                        

      -25 Weighted Sit Ups                                                              

      -50 Air Squats                                                 

                                                                               

*Fastest time: Nicole-23:06                                    

  
7:00 a.m.                                                                          
Barbell Complex: 4 Rounds Not for Time (5X=1 Round)                                                             

     -Clean

     -Front Squat

     -Push Press                         

     -Back Squat

     -Push Press      
    *Note: Cannot set the barbell down until each lift has been completed 5 times.
     5 burpee penalty for setting barbell down.                                                          
     -Row 400 m. between each round                                 

                                                                               

Wednesday                                                          

5:30 a.m.                                                              

*2 min. at each station. 1 min.                              

  rest between each station. Score is

  total reps.                                                                   

   -Lunges                        -Dumbbell Thrusters             

   -Single Arm Snatch      -Burpees                                 

   -Dips                             -Sit-Ups                                  

   -Dumbbell Swing         -Run Stairs                             

   -Step Ups                      -Jump Rope                           

*Most Reps: Nicole-696

 7:00 a.m.

As Many Rounds as Possible (AMRAP)
   -Row 250 m.
   -20 Push Ups
   -20 Weighted Sit Ups

*Most Rounds: Robin-5 

Friday's WODs will be posted tomorrow afternoon. Thank God it's almost Friday (TGIAF)!

Proper squat position: Thigh below the crease of
the knee, weight in the heels, chest up.

Holly working on her cleans. Rosie looks impressed.

I am...

I am Kaci. I am a CrossFit coach at CrossFit Turlock and coach Fit and Fierce Boot Camp as well. I am a fitness enthusiast determined to show others how to lead a healthy lifestyle. I am going to blog about fitness, family, friends, food and fashion...just kidding on the fashion (*see my lack of it below). I am very interested in nutrition and what it does to our bodies. I am a healthy eater. I am human and over-indulge sometimes too (i.e., the carton of Moose Tracks ice cream I ate in 4 days while my boyfriend was out of town). I am also known to never turn down a good glass of wine. I am competitive with others, but mainly myself. I am in a relationship with a pretty great guy that loves me and encourages me everyday. I am going to marry him one of these days. I am very close to my family and would love them even if I wasn't obligated to. I am still best friends with the same person after 20 years. I am only 26, so that previous statement is pretty rare for my age. I am the proud owner of the cutest/most ridiculous dog named Walter. I am a college graduate and have a Master of Science in Business Psychology. I am happy that I decided to quit my job and follow my passion. I am excited to go to "work" everyday. I am not a morning person, but I wake up before 5 am during the week for work and I love it. I am confident that I am a great coach/trainer and can help people lead a better life. I am not sure where life will take me, but I am determined to follow my dreams and make it a positive journey. I am excited to share my journey with you...

Don't judge...it's freezing outside at 5 am!

My chug (1/2 chihuahua, 1/2 pug), Walter and his holiday sweater.

Happiness = Family, Food and Good Wine.

Some of my amazing boot campers.  Their hard work
motivates me everyday!

Here We Go...

After thinking/discussing/procrastinating about starting a blog, I've finally decided that now is the perfect time. I just competed in my first CrossFit competition this past weekend. I was extremely nervous about competing, but after a little coaxing from my coach and fellow workout partners, I decided to do it. What a great experience! I haven't truly competed in anything since high school and I forgot how much I love it! Nothing compares to the nerves, excitement and utter high of athletic competition. After a disappointing performance in the final (I haven't mastered rope climbing yet, so guess what we had to do...climb a 20' rope several times!), I still managed to finish second. As you can imagine, I'm working on climbing a rope everyday until my next competition. Here are a few shots from the first workout.

Right before it started...do I look a little nervous? 

The push jerk.

Tire flip, jump in and out.

Rowing before double unders = dead arms.

My amazing workout partners.