11/10/2017

Strength/Skill


OHS
1×10 @ 50%
5×5 @ 75%

WOD


AMRAP 12
1 Squat snatch (95/65/45)
1 OHS
1 Muscle up

**Add 1 rep to each exercise each round till time is up

11/09/2017

Strength/Skill


Single Arm Ring Row
4×8 w/ 3sec Squeeze

Bench Press
10, 8, 8, 6, 6, 4, 4, 2

WOD


“OPEN 14.3” 2014 CROSSFIT GAMES OPEN WOD
As Many Reps as Possible in 8 minutes
10 Deadlifts (135/95 lbs)
15 Box Jumps (24"/20")
15 Deadlifts (185/135 lbs)
15 Box Jumps
20 Deadlifts (225/155 lbs)
15 Box Jumps
25 Deadlifts (275/185 lbs)
15 Box Jumps
30 Deadlifts (315/205 lbs)
15 Box Jumps
35 Deadlifts (365/225 lbs)
15 Box Jumps  

11/08/2017

Strength/Skill


1 Mile Run

WOD


For Time
250m row
25 Slam balls (50/35/25)
25 Air squats
25 Push jerks (95/65/45)
25 Sit ups
25 KBS (55/35/20)
25 Push ups
25 Wall balls (20/14/12) 

Becky Erion

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Becky Erion is November’s Athlete of the Month. After discovering CrossFit, read on as to why Beachbody programs and exercising at home is a thing of the past for her, especially after doing the Bear Complex and great Chippers, now with her own Bella bar.

Hometown: Tucson, Arizona

What do you do to pay your bills? Registered Nurse

How did you learn about CrossFit and how did you end up in our awesome Box?  Like so many others I developed an interest in CrossFit after seeing friends join and watching The CrossFit Games. Before CrossFit I would exercise at home. I have done every Beachbody program imaginable but over time those programs would get tedious, I would barely make it through a program before getting bored and moving onto the next. I was plateauing and not seeing any improvement. It took me about a good year before I developed the courage to join CrossFit. After searching online for a box I found Hyper CrossFIT, I took their free trial class and the rest was history!

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  The people! The camaraderie in this box is amazing! Honestly, I’m not sure there are words that could describe how amazing the FIT members are! Being a military spouse and having no family in the area can be really hard. It isn’t easy moving from place to place and meeting people but Hyper has helped me feel more at home. Everyone was so welcoming from the moment I stepped into this box. I couldn’t be more thankful for all of them!

What is your proudest moment/biggest accomplishment since you started?  Getting an Overhead squat! It was probably the hardest movement for me! But in all seriousness my proudest moments is just watching myself become stronger and continuing to improve my form. I thought I was in pretty good shape before I started CrossFit but I was wrong.. way wrong!

What are you still working on to achieve? Snatches., snatches and more snatches… I swear, Coach Bill, one of these days I will get it! No matter how many times you may tell me, I will eventually get it!

Tell us one random fact about yourself that has nothing to do with CrossFit.  I love Marine Biology! If I hadn’t become a nurse I would have pursued a career in marine biology. The ocean is my happy place!

What is your favorite WOD or benchmark? Gosh, there are so many out there, not sure I have a favorite WOD or benchmark yet but I do enjoy a good chipper!

If you created a WOD and named it after yourself, what would it be? I would name the WOD.. “OH. MY. GOD. Becky… Look at that WOD!” Because well, everyone knows that song. I love longer WODs, especially chippers. One of my favorite complex movements is the Bear Complex so I’d probably incorporate that into the chipper somehow. Maybe go something like this..

5 Bear Complex
10 Burpees
20 T2B
30 yard OH Plate walking lunges
40 Alternating DB Snatches
50 DU
5 Bear Complex
50 Kettlebell Swings
40 HRPU
30 yard OH Plate walking lunges
20 Pull ups
10 Wall Balls
5 Bear Complex

What advice would you offer to someone interested, but intimidated to try CrossFit? Don’t wait like I did! If you have any interest in Crossfit come out and try a class! It doesn’t matter what shape you are in or how old you are, nothing matters because there is always a scalable option. The coaches here are amazing and will help you every step of the way. The camaraderie among everyone is amazing. You won’t be disappointed! Give it a try!

11/06/2017

Strength/Skill


Row
2x1000m w/ 2min Rest

WOD

 EMOM 23
1' Max Power cleans (175/125/85)
2' Rest
3' Max C2B
4' Rest
5' Max Double under
6' Rest

WODs for 11/6/16-11/11/17

11/6

Warm-up

N/A

Strength/Skill

Row
2x1000m w/ 2min Rest

WOD

23min EMOM

1′ Max power cleans (175/125/85)
2′ Rest
3′ Max C2B
4′ Rest
5′ Max double under
6′ Rest

 

11/7

Warm-up

N/A

Strength/Skill

HSPU

-Technique
-Modifications

WOD

10-9-8-7-6-5-4-3-2-1

-Front squat (185/135/95)
-HSPU
-K2E

 

11/8

Warm-up

N/A

Strength/Skill

1 Mile Run

WOD

For Time:

250m row
25 slam balls (50/35/25)
25 air squats
25 push jerks (95/65/45)
25 sit ups
25 KBS (55/35/20)
25 pushups
25 wall balls (20/14/12)

 

11/9

Warm-up

N/A

Strength/Skill

Single Arm Ring Row
4×8 w/ 3sec Squeeze

Bench Press
10, 8, 8, 6, 6, 4, 4, 2

WOD

“OPEN 14.3” 2014 CROSSFIT GAMES OPEN WOD
As Many Reps as Possible in 8 minutes
10 Deadlifts (135/95 lbs)
15 Box Jumps (24″/20″)
15 Deadlifts (185/135 lbs)
15 Box Jumps
20 Deadlifts (225/155 lbs)
15 Box Jumps
25 Deadlifts (275/185 lbs)
15 Box Jumps
30 Deadlifts (315/205 lbs)
15 Box Jumps
35 Deadlifts (365/225 lbs)
15 Box Jumps

 

11/10

Warm-up

N/A

Strength/Skill

OHS
1×10 @ 50%
5×5 @ 75%

WOD

AMRAP 12

1 Squat snatch (95/65/45)
1 OHS
1 Muscle up

**Add 1 rep to each exersize each round till time is up

 

11/11

Warm-up

N/A

Strength/Skill

Peg Board Play

WOD

“PHEEZY” HERO WOD
3 Rounds For Time
5 Front Squats (165/105 lbs)
18 Pull-Ups
5 Deadlifts (225/155 lbs)
18 Toes-to-Bar
5 Push Jerks (165/105 lbs)
18 Hand-Release Push-Ups

11/04/2017

Warm Up and Mobility

Strength/Skill


Klokov Complex
1 DL + 1 Squat Clean + 1 Paused Front Squat
+ 1 Push Press + 1 Paused Split Jerk

*20min cap to perform 8 sequences of the given
complex to establish 1RM

WOD


5 RFT w/ 15 min. cap
10 Wall balls 20/14/12
10 bar facing burpees
2 Squat C&J @ 70% of max

 

11/03/2017

Warm Up


-10 each Skater squat
-10 yard Hgh knee pull
-10 yard Heel raises
-30s each Calf stretch
-10 yard Toe raises
-10 Push up with plus
-2x10s each Plank and side plank hold
-10 Power jump to squat land

Strength/Skill


Single Leg Box Step Downs
4×6/leg @BW
–superset–
Good Mornings
4×6 @3:3:3 Tempo

WOD


For Time
5 Front Squats @ 60% of max
20 Barbell Push Ups
5 Front Squats
15 HRPU
5 Front squats
10 Ring push ups
5 Front squats
5 HSPU

11/02/2017

Warm Up


-10 Multi position squats
-10 Hip thruster on bench
-2x10s Hollow hang
-10 yard Walking quad
-10 yard High knee pull
-10 yard Butt kick march
-10 yard Butt knee march
-10 yard Samson + twist

Strength/Skill


10 V-ups
20 Hollow Rocks
30sec Plank
40 Abmat Sit-ups
50 Flutter Kicks in Hollow Rock Position
60sec Plank
50 Flutter Kicks in Hollow Rock Position
40 Abmat Sit-ups
30sec Plank
20 Hollow Rocks
10 V-ups

WOD

AMRAP 10

10 Tire jump in and outs
10 Tire flips
10 Deadlifts (255/175/125)