Coach Dizzle’s Guest Blog!
With our momWOD starting on this coming Monday at 9:30 am, what better time than now for a special guest blog! I asked Coach Dizzle to write about her experience as a CrossFit athlete, Coach, mother, & wife…and how they all relate to each other.
But first, don’t forget that tomorrow on Thursday our guest days begin! All month long during October on Thursdays at 6:30pm, Friday at any class all day, and Saturdays at 10:00am partner WOD. Bring a friend to try a class for free and see how great our community and workouts are!
Without further adieu, let me turn it over to Coach Dizzle!
“Since this is my first blog, let me introduce myself. I’m Jacquelyn aka Diz and I have 2 little boys, ages 2 and 9 months, so as you can imagine my life is pretty hectic. I started CrossFitting about 5 years ago and continued to do so throughout both of my pregnancies. I also started coaching in 2011 and still coach the long WOD on Sunday’s.
The hardest challenge for me being a full time working mom is balancing everything in my life. Fortunately for me, CFHV is a great community and family friendly environment. CFHV offers daycare 5 days a week, so I have been so blessed to be able to CrossFit and bring my children with me. This has reduced so much stress, as my husband and I can work out at the same time or I can bring the boys if my husband is traveling for work.
CrossFit helps me be a better mom because I have more energy and I overall feel better about myself. It gives me time to work out alongside my favorite people and allows me to also socialize with all my friends. The daycare has been so special to us because without it, I would have never been able to stay committed to working out. This allowed me the freedom to take care of myself and know that I can be just a few steps away from my boys.
We also want to set a positive example to our children and have them grow up in a community that emphasizes a healthy lifestyle from childhood. Leo is already working on his squats. He has great form!
I’m so excited CFHV is offering the momWOD for those moms that stay at home or work evenings and have no other time to truly take care of themselves. I think it’ll be an amazing experience to also bond and meet other moms.
I encourage all parents to take time to improve their overall health and fitness. I love to see our gym continually expanding with more and more babies!!! I also love hearing my son say, “Mommy strong like Hulk!!”
POSTERIOR CHAIN VOLUME:
Rotate Stations every 90 SEC x 3 SETS (18 MINUTES)
A1: Deadlift x 3-5 Reps (add weight each set)
A2: Straight – Leg Incline Hip Thrust x 15 Reps
A3: BB Good Mornings x 6-8 Reps (Have BB’s on racks)
A4: GHD Back Extensions x 15 Reps
WOD: 8 MIN AMRAP:
8 UNBROKEN POWER SNATCH (75/55#)
16 FRONT RACK WALKING LUNGES (75/55#)
Fusion (7:00am & 6:30pm):
PARTNER WOD – YOU GO, I GO:
One partner to complete movement set, then rest while other partner does same set. Then move on to next exercise. Complete AMRAP in 30 Minutes:
20 KB SWINGS
100 M KB FARMER’S WALK (50 M Right Arm / 50 M Left Arm)
20 DB THRUSTERS
100 M RUN w/ DB’S OVERHEAD CARRY
200 M RUN
CrossFit: (4:30pm is Advanced & requires test-in):
A: Locomotion x 5 Min EMOM
1 MIN x DUCK WALK
1 MIN x HORSE WALK
1 MIN x OSTRICH WALK
1 MIN x LIZARD WALK
1 MIN x BEAR CRAWL
B: Shoulder Mobility – Station Rotation 5 MIN
90 SEC AT EACH STATION:
B1. Banded Shoulder + KB – Capsule Rotation
B2. Lying Face Up w/ PVC & 2.5lb plate – pass thrus
B3. Bridge Press Ups
C: TEST: In 8 Minutes, find your 1RM WEIGHTED PULL UP. If unable to perform strict pull ups, work 2 x Strict Jumping Negatives (4 Counts down) EMOM x 8 MIN.
D: CORE STATION ROTATION (8 MIN ALT EMOM = 2 SETS TOTAL)
D1: Monk Sit Ups
D2: Neg. Body Levers / Dragon Flags (or Leg Lowering on 8 count)
D3: Strict hanging alt. leg kicks
D4: Hollow Rock to Superman Rolls
E: 6 ROUNDS RELAY -As bike opens up, next person starts. Time each rounds, score is SLOWEST ROUND.
6 CALS AIR ASSAULT
24 DOUBLE UNDERS
STRENGTH, TECHNIQUE & DEVELOPMENT – DEADLIFT:
Work Sets: 3 x Perfect Deadlifts x 10 Sets. Work in rotation in group. Add weight as earned.
WOD: AMRAP 20 MINUTES:
12 PVC Good Mornings
12 Single Leg Glute Bridges (each leg)
24 Walking Lunges (total steps)
24 Sit ups
48 Box Jump / Step Ups
48 Single Jump Ropes