karenepoc2010.blogspot.com

EPOC 2010

Sunday, March 7, 2010. Bring it on Spartan Challenge 2010! This was it. This was the final test of my 8 weeks I AM CROSSFIT CHALLENGE! 8 weeks went by so fast! I cannot believe it! We started with this:. I Am CrossFit E.P.O.C. Attire that we rewarded ourselves with as well as our AWESOME sports bra's Melisa had made for us that said "I AM CROSSFIT EPOC"). We were then paired with a coach. I was paired with Mike. 7 hang cleans (level 3 95lbs). She did soooo wonderful! OMG were they AMAZING! Since this was...

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EPOC 2010 | karenepoc2010.blogspot.com Reviews

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Sunday, March 7, 2010. Bring it on Spartan Challenge 2010! This was it. This was the final test of my 8 weeks I AM CROSSFIT CHALLENGE! 8 weeks went by so fast! I cannot believe it! We started with this:. I Am CrossFit E.P.O.C. Attire that we rewarded ourselves with as well as our AWESOME sports bra's Melisa had made for us that said I AM CROSSFIT EPOC). We were then paired with a coach. I was paired with Mike. 7 hang cleans (level 3 95lbs). She did soooo wonderful! OMG were they AMAZING! Since this was...

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7 on vimeo

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10 of course melisa

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EPOC 2010 | karenepoc2010.blogspot.com Reviews

https://karenepoc2010.blogspot.com

Sunday, March 7, 2010. Bring it on Spartan Challenge 2010! This was it. This was the final test of my 8 weeks I AM CROSSFIT CHALLENGE! 8 weeks went by so fast! I cannot believe it! We started with this:. I Am CrossFit E.P.O.C. Attire that we rewarded ourselves with as well as our AWESOME sports bra's Melisa had made for us that said "I AM CROSSFIT EPOC"). We were then paired with a coach. I was paired with Mike. 7 hang cleans (level 3 95lbs). She did soooo wonderful! OMG were they AMAZING! Since this was...

INTERNAL PAGES

karenepoc2010.blogspot.com

1

EPOC 2010: Kettlebell Seminar Notes

http://karenepoc2010.blogspot.com/2010/03/kettlebell-seminar-notes.html

Sunday, March 7, 2010. Okay here are my notes from the kettlebell seminar I attened a few weekends ago. There is no order of these notes, I just wrote at they talked LOL! Benefits of KB: (combine with strength and flexability). RKC = Best bell. Find a bell that you can balance/handle (no triangle). Both hands can fit inside handle. Russian vs. American Swings. Russian Swings, arms go parallel to the groud. American swings are overhead. American swings are used in high reps. Tabata: 20sec on/10sec off.

2

EPOC 2010: January 2010

http://karenepoc2010.blogspot.com/2010_01_01_archive.html

Saturday, January 30, 2010. Today I took advantage of the free workouts (yes that was plural) that Crossfit Central offered. This began with an 8am workout followed by a 9am Kettlebell workout THEN an 11am olympic workshop with Big Mike. Anyways the 8am workout went as followed:. 4 rounds with 1min running clock at each station:. Lunges with 25# plate OH. By the pull up station to push me. This workout was a good one.even being as cold as it was I still sweated and got my heart rate up! WAY to many coco ...

3

EPOC 2010: March 2010

http://karenepoc2010.blogspot.com/2010_03_01_archive.html

Sunday, March 7, 2010. Bring it on Spartan Challenge 2010! This was it. This was the final test of my 8 weeks I AM CROSSFIT CHALLENGE! 8 weeks went by so fast! I cannot believe it! We started with this:. I Am CrossFit E.P.O.C. Attire that we rewarded ourselves with as well as our AWESOME sports bra's Melisa had made for us that said "I AM CROSSFIT EPOC"). We were then paired with a coach. I was paired with Mike. 7 hang cleans (level 3 95lbs). She did soooo wonderful! OMG were they AMAZING! Since this was...

4

EPOC 2010: February 2010

http://karenepoc2010.blogspot.com/2010_02_01_archive.html

Saturday, February 27, 2010. Today was one of the free workouts at Crossfit Central. I attended the kettlebell workout. After our warm up we played around with the bells, practicing some moves we would need in the following workout. We then lined up outside and began our workout which was as follow:. AMRAP 12 min (originally 20 mins). 10 squat cleans (single arm). American swining with Lateral stepping (length marked off). 20 planks w/ leg lifts. 20 pain brushers (lifting up arms). We had a great time!

5

EPOC 2010: Whats Next?

http://karenepoc2010.blogspot.com/2010/03/whats-next.html

Sunday, March 7, 2010. Bring it on Spartan Challenge 2010! Subscribe to: Post Comments (Atom). FINAL EPOC weigh In. MAX LOAD WEEK = 3 PRs. You Registered for WHAT? I'm a 25 year old daughter,sister, mother of Duke, friend, cousin. Career wise I'm a Personal Trainer, Group Fitness Instructor, Fitness Director who just wants to help and guide people to make positive lifestyle changes that can better their health! View my complete profile.

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karenepoc2010.blogspot.com

EPOC 2010

Sunday, March 7, 2010. Bring it on Spartan Challenge 2010! This was it. This was the final test of my 8 weeks I AM CROSSFIT CHALLENGE! 8 weeks went by so fast! I cannot believe it! We started with this:. I Am CrossFit E.P.O.C. Attire that we rewarded ourselves with as well as our AWESOME sports bra's Melisa had made for us that said "I AM CROSSFIT EPOC"). We were then paired with a coach. I was paired with Mike. 7 hang cleans (level 3 95lbs). She did soooo wonderful! OMG were they AMAZING! Since this was...

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