I never thought I would feel and look better than I ever have AFTER having 2 kids! I’ve always lived a healthy lifestyle and be involved with athletics but even though I continued doing CrossFit throughout my pregnancy with Baylor, I still gained 60 pounds!! HOW DOES THAT HAPPEN!?! Straight up people…I have no idea! Pregnancy was one of the most beautiful, amazing, glorious blessings I have been able to experience but it was also one of the hardest things that my bodies been through PHYSICALLY .
After having my little boy, I knew I had a long way to go…and after months and months of clean eating and CrossFit workouts, the weight came off! TO LEARN MORE ABOUT MY JOURNEY (CLICK HERE) Then after my baby weight was off I set new goals and continued to lose weight! This journey has been the most empowering and fulfilling experience!
I have fought many mental battles and although some battles were lost, the weight lose war was won! (yes, I am adding cheesy figurative language to this post) I’m not anywhere near done and with each goal accomplished, I eat a cupcake, and make more goals!! About 9 months ago my husband and I sadly said goodbye to our CrossFit gym that we were attending and started building a CrossFit gym in our garage! (CLICK HERE TO LEARN MORE) and (HERE TOO!) We have learned SO much over the last 9 months and it’s been SO fun to share some of that with all of you!!
Jul 06, 2017 This is the first part the 12 week program. After completing these 6 weeks you will be more muscular, and your ability to handle heavy weights for high reps will be at an all time high. I, like many athletes out there, have kind of just been doing a few workouts, and relaxing after my competitive season. The result is a training program that is unparalleled in the industry. The CrossFit Football program is designed to work for all players regardless of age or experience. The loads, distances, times, intensity, and programming can be scaled, and the program has been.
In October I was asked to speak about my fitness journey at the Pinners Conference in Salt Lake City, UT!! I decided to make my class all about HOW TO LOSE WEIGHT WITH YOUR BUSY SCHEDULE! I knew all too well about trying to lose the weight with everything INCLUDING working part time outside the home! This class was a way for me to finally blog about and document all I had been doing within the last year to transform my body! READ PART 1: NUTRITION, PART 2: EXERCISE, PART 3: PUTTING IT ALL TOGETHER
HERE ARE THE LINKS TO ALL THE OTHER WEEKS! ENJOY!
As much as I LOVE my CrossFit garage gym, I soon realized that even those posts about my at-home gym weren’t being AS helpful as they could be! I mean some of you women might not have a garage to workout in, or a husband that has time to bust out a DIY pull-up bar, or maybe you’re a home body and you want to find a way to get results in the COMFORT of your own home! A friend of my, Kristen from Capturing Joy with Kristen Duke (you guys need to head over to her blog to get a 6 week check list printable) emailed me about 2 months ago, asking me to put together a 6 week CrossFit inspired at-home plan that didn’t require any equipment other than some hand weights and a jump rope!!
Let’s be completely honest here guys, this was tough! But with my husbands help, we bested it out and sent it her way!! Now that she has started her journey I cannot wait to share with you what we came up with! Whoever you are and whatever your story may be, this new PINNABLE 6 week at-home CrossFit plan is sure to benefit even the fittest person!
My husband and I have personally put together EVERY ONE of these workouts and let me just say right now, they are tough!! I did the workout already for today and it was HARD!! BUT, that’s the point!! I want all of you to strive to do your best during these workouts and if you have to modify it a bit than you can!!
There are 6 workouts a week on this plan…if you haven’t worked out a day in your life…this will kill you. I mean it will physically make you die! HAHA JK…but it will be really tough, SO…the biggest part about this plan is to SET GOALS!! Set yourself a goal to workout 3 times a week at first and than increase to 4 times a week as you go through this program!! I will be here for you every step of the way!! Email me your questions if you’re not sure what a specific movement is or how to do it! When I’m not able to make it to the gym, I will do one of these workouts with you all and post about it! There is NO REASON we can’t gain inspiration from each other every step of the way! Follow me on instagram @simplysadiejane to gain some motivation and drive!
I want to follow your 6 week journey as well!!! Post about it by using the hashtag #6weekstofab
Remember to PIN this to your pinterest board and email me for any questions!
HUGE SHOUTOUT to my best gal pal Rachael for putting this AMAZING image together for me! She’s like the photoshop queen!!
FOR ALL MY NEWBIES OUT THERE!!!
WOD: means Workout Of Day
…and the number sequence 5-5-5-5-5 or 21-15-9 means how many times you do that movement so for the Day 1: STRENGTH you do 5 rounds of 5 weighted squats and for the WOD portion: you do 21 jumping squats, 21 pushups, 21 mountain climber and 21 situps…THEN…you do 15 of all those and then 9!!!
EMOM: Every Minute On the Minute! So if you have to do 10 burpees EMOM, you start at the beginning of one minute and BUST OUT those 10 burpees then rest UNTIL the start of the next minute!!
DOUBLE UNDERS: this is just jump roping but you swing the jump rope twice under your feet when you jump up! This took me MONTHS to master! Singles work great as well!
Does that make sense?…email if you have any questions!
CrossFit Warm Up
First let’s warm up! Your warm up is so important. Warming up will help prevent injury. You can use my CrossFit warm up or choose one of your own.
WEEK 1
I ended up making a video that explains all the movements involved in the at-home workouts! ENJOY!
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Strength programming similar to how Rich built his foundation of strength early in his career
Includes varying cycles (8-12 weeks) of Olympic Lifting, Power Lifting, and Accessory work. As well as barbell cycling and heavier lifting in metcons.
5 days a week of 2 hours of strength and fitness training per day with 1 active recovery and 1 rest day
Why does this program exist?
Mayhem Strength offers athletes a way to build strength the way Rich has throughout his CrossFit career. It will focus on making improvements in the Olympic and Power Lifts, as well as cycling heavy weights in a variety of ways. Rich and Mayhem Teams do very well in events with heavier weights for a reason.
What does this program look like?
Mayhem Strength focuses on building strength how Rich has and still does. This includes classic strength training, EMOMs, metcons, Olympic Lifting, Powerlifting, Dballs, Sandbags, Carries, etc. Each day’s strength training and workouts include warm ups, cool downs, and workout notes that clearly explain the intended stimulus, target scores, time caps, movement explanation, scaling options and more.
Who is this program for?
Mayhem Strength is made for individuals that are already well rounded is some areas but do not have competitive enough numbers their lifts (Snatch, Clean and Jerk, Press, Deadlift, Front Squat, and/or Back Squat). They may have some success in workouts with gymnastics, lighter loads, and/or high metabolic conditioning. These individuals may struggle more with 1 rep maxes, cycling heavier weights in general, and moving medium to heavy loads during metcons. This program will focus on improvements in these areas.
Do i gain access to other programs with this program?
Yes! You get ALL of our programs when you purchase this program!
That includes What’s Rich Doing, Mayhem Compete, Open Prep, Mayhem Strength, Mayhem Aerobic Capacity, Mayhem Masters, Mayhem 60, Mayhem Scaled, and Mayhem 30!
That includes What’s Rich Doing, Mayhem Compete, Open Prep, Mayhem Strength, Mayhem Aerobic Capacity, Mayhem Masters, Mayhem 60, Mayhem Scaled, and Mayhem 30!
How long will it take each day?
Most days take about 2 hours depending on the time of the year.
How many days of programming are there each week?
We provide programming EVERYDAY! We do follow the traditional schedule 5 days on and 2 days “off.” Strength training and workouts are included Monday, Tuesday, Wednesday, Friday and Saturday.. Thursdays are an active recovery day (often having the option of a swim, movement quality session, or yoga) and Sundays are a full rest day (with an optional, easy cardio workout).
What should I do if this program is too advanced?
Check out our Mayhem Scaled here! OR Mayhem 30 here!
What should I do if I want more of a challenge?
Check out one Mayhem Compete here or What’s Rich Doing here! which are included with your Competitor Package and will show up in your SugarWOD workout tracks!
What should I do if I am handling the program well but want to work more on conditioning?
Check out Mayhem Aerobic Capacity here! which are included with your Competitor Package and will show up in your SugarWOD workout tracks!
Advanced daily programming by Rich Froning and the Mayhem Athlete Team
SugarWOD account for Mayhem Athlete online fitness community, tracking workouts, and logging results.
12 Week Beginner Crossfit Program Pdf
Starting at $49.95/month
Crossfit Program Design
QUESTIONS? CLICK HERE:FAQ