NOVEMBER 2013

NOVEMBER 2013 ATHLETE OF THE MONTH – ERIN KUHL

 

Name, age, occupation, city?  Erin Kuhl, 29, Communications Manager at Chrysler, Royal Oak.

Start date at CrossFit Reviver?  December 2012

Athletic background?  Played college Basketball at Central Michigan University.

Favorite and least favorite WOD / movement?  Favorite:  Double Unders.  Least Favorite: Was Snatch until the AirDyne came along!

Greatest accomplishment?  Personal, professional and fitness related? Personal/Professional:  Stepping outside my comfort zone and living/working abroad in Zurich and Dubai.  Fitness:  Outside of past basketball accomplishments, it was probably my first body-weight pull up.

Has CFR made you better?  If so, how?  After basketball, I just saw exercising as a chore, now I enjoy exercising again and feel a sense of accomplishment every time I achieve a new PR in something.

What are your hobbies?  Watching and playing sports, reading, traveling, trying out new restaurants, brewing beer and hanging out with friends and family.

Top 5 favorite TV shows?  I’m splitting this one up between movies and TV shows, since I’m really more of a TV person…favorite movies:  The Departed, Love Actually, and Home Alone (had to throw in some holiday cheer to the mix!).  Favorite TV Shows: Modern Family and How I Met Your Mother.

What is one thing we don’t know about you?  I am incapable of whistling – no matter how many times I’ve tried to learn.

What are your goals in life?  Personal, professional and fitness related?  Personal:  To live a happy, healthy life with loving family and friends – and to travel the world.  Still lots of places on my bucket list.  Professional:  To have a career I love and am proud of.  Fitness:  Ultimate goal would be to get a muscle up…if that ever happens I’m retiring and going out on a high note!

10/30/13

1a. 4×8-10 Step Ups, rest 1min
1b. 4×3-5 DB Push Press, rest 2mins

Notes:  If added weight is needed on Step Ups load a barbell on your back.

2. AMRAP 8mins:

2 Box Jump Overs
2 KB Swings
4 Box Jump Overs
4 KB Swings

Notes:  This is a continuous ladder…each round perform 2 more reps of each movement than the previous.

*Post results to comments


Competitor’s Program

1. 5×3 Jerk at 65%, rest :90

Notes:  Work SPEED, FOOTWORK and LOCKOUT.  Put tape on floor to gauge proper footwork.

2. 5 Sets, rest 3mins:

3mins:
2 Rds:
Row 15/12 Calories
30 Double Unders
+
ME Burpees

Notes:  In 3mins complete 2 rounds of the Row and DU’s, then with remaining time do ME Burpees.  Goal is to deviate no more than 2 Burpees across the 5 sets.

*Post results to comments


“The bond that links your true family is not one of blood, but of respect of joy in each other’s life.” – Richard Bach

Why Diets Fail

10/29/13

1. 15mins: Build to Heavy Thruster (take bar from rack)

2. EMOM x8:

3 Thrusters @ 55%
3 Burpees

3. :20/:10 x 8: Russian Twists

*Post results to comments


Competitor’s Program

1. 15mins: 1 Clean Pull + 1 Hang Clean from below knee + 1 Jerk – build to max

2. Back Squat: 5@70%, 5@80%, 2@85%, 3@90%, 1@100%, rest 2-3mins

3. Front Squat: 5@65%, 4@75%, 4@80%, 4@85%, rest :90

4. 3 Sets: ME UB T2B + ME Handstand Hold, rest 2mins

Notes:  Perform a max effort unbroken set of T2B and within 10 seconds get into your handstand.  Once you drop, rest 2mins before repeating.

*Post results to comments


“You cannot push anyone up the ladder unless he is willing to climb.” – Andrew Carnegie

10 Lessons You Should Un-Learn

10/28/13

1a. Back Squat: 4,3,2,4,3,2, rest 1min
1b. 6×6-8 Ring Dips, rest 2mins

Notes:  Goal on Back Squats is to go heavier on the 2nd wave.  Sub Push Ups for Ring Dips..focus on “torque”.

2. 3sets: :60 Airdyne @ 95%, rest 3mins

*Post results to comments


Competitor’s Program

1. 15mins:  1 Snatch Pull + 1 Hang Snatch from Below Knee – find max

2. 3×3 Press @ 31X3, rest :90

3. For Time:

1 Mile on Airdyne
20 HSPU
15 Box Jumps 32/26
10 Muscle Ups
1 Mile on Airdyne

Notes: Step down on the Box Jumps and try to keep a consistent rhythm. Do not take longer than 3mins to do Muscle Ups. Record total time and time of each mile on Airdyne.

*Post results to comments


“A true friend never gets in your way unless you happen to be going down.” – Arnold H. Glasow

Practicing New Skills

10/26/13

1a. 3×3-5 1&1/4 Front Squats, rest :60
1b. 3×3-5 Chin Ups, rest :60

Notes:  For a 1&1/4 squat you descend to your bottom position (below parallel), ascend JUST ABOVE parallel, descend back down to bottom and then stand all the way up. For the Chin Ups, make them difficult.

2.  In teams of 2:

6mins: Row for meters
1min: Rest
4mins: Partner Sit Ups
1min: Rest
2mins: 80′ Shuttle Sprints

*Post results to comments


Competitor’s Program

1. 15mins: Heavy Single Snatch

Notes:  Go heavy but NO misses.  If you get to this point before 15mins, take 15% off and get some extra reps in.

2. 15mins: Heavy Single Clean & Jerk

Notes:  Go heavy but NO misses.  If you get to this point before 15mins, take 15% off and get some extra reps in.

3. For Time:

12-9-6-3

Thrusters 145/95
C2B Pull Ups

*Post results to comments


“Our self image, strongly held, essentially determines what we become.” – Maxwell Maltz

Proper Rack Positioning In The Clean and Jerk

10/25/13

1. Deadlift: 4,3,2,4,3,2, rest 1-2mins

Notes:  Goal is to go heavier the second time through (Example: 72%x4, 78%x3, 83%x2, 75%x4, 80%x3, 85%x2)

2. For time (8min Cap)

9-8-7-6-5-4-3-2-1

Hang Power Cleans
Push Ups

Notes:  Choose a weight for the HPC’s that can go pretty dang close to unbroken.  Sub KB Swings if needed.

*Post results to comments


Competitor’s Program

1. Back Squat: 4@75%, 3×4@80%, rest exactly 2mins

2. Front Squat: 5@60%, 5@65%, 2×5@70%, rest :90

3. AMRAP 10mins:

20 Calories on Rower
20 Burpees

*Post results to comments


“Your most unhappy customers are your greatest source of learning.” – Bill Gates

15 Things To Stop Doing To Yourself

10/24/13

REST DAY / MAKE UP / SKILL WORK

*Post results to comments


“A little more persistence, a little more effort and what seemed hopeless failure may turn to glorious success.” – Elbert Hubbard

Good Reps

 

10/23/13

5mins:

4 Rounds:
7 Wall Balls
7 Burpees
7 Pull Ups

Rest 3mins

4mins:

3 Rounds:
7 Wall Balls
7 Burpees
7 Pull Ups

Rest 3mins

3mins:

3 Rounds:
7 Wall Balls
7 Burpees
7 Pull Ups

Notes:  If you finish before the time limit, you get extra rest!

*Post results to comments


Competitor’s Program

1. 12mins: 1RM Jerk

2. 4×2 Clean High Pull, rest :90

3. 5 Sets: Run 400m @ 90%, rest 1:1

Notes:  There is a 25 Burpee penalty for each time you deviate +/- 5 seconds.

*Post results to comments


“He who is not courageous enough to take risks will accomplish nothing in life.” – Muhammad Ali

2013 CrossFit Games Review