Like any modern businesswoman, I record important data on fancy spreadsheets, including my nutrition coaching clients’ information. But I also keep this archaic roster on my office whiteboard to track their success; rather than simply record information, the board reminds me how much work my clients put in to reach their goals. I love the daily effort that board represents: my clients’ dedication to success and my commitment to support them.
On a day when I meet with several nutrition coaching clients, it’s so rewarding to tell Kevin over dinner how “today three clients lost a total of 15 pounds” or “I met with [so & so] and he lost another 3% body fat”! I can only imagine how rewarding it is for each of the nutrition coaching clients when they get home and share their successes.
In the last 3 months alone 17 nutrition coaching clients lost a total of 165 pounds. That’s an average of about 10 pounds each!
If you’ve been sitting on the fence, pondering whether you could use some extra guidance with nutrition, now is the time to get on my whiteboard roster! Why wait another two weeks, one month, or six months before you have a “minus 10 lbs” or “minus 6 inches” next to your name, signifying SUCESS!
I will be taking on only two more nutrition coaching clients in August before my rate increases, so Contact me SOON to get on the board! – Coach K
FITNESS
A. Three sets of:
Pull-Ups x 5 reps @ 51A1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Push Press x 10 reps
Burpee Box Jump Overs x 10 reps
AIM
A. Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps
SPORT
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
(you should be getting more comfortable with these now, so start to challenge the loading if you’ve just been focused on positioning)
Rest 90 seconds
Weighted Chest-to-Bar Pull-Ups x 4-6 reps @ 21X0
(all sets must exceed loads used on August 5, 2014)
Rest 90 seconds
B. Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.
This is the same rep scheme as last week. If you made all sets, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.
C. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes
Make the ring dips legit (or scale to bar dips)– elbow fully extended and hold for a count of “one-one thousand”. Improve by performing the movement correctly and emphasizing the proper range of motion and tempo.
Enter your results as follows:
Set 1 – 1220/46/61
Set 2 – 1208/38/42
CROSSFIT MOMS
Rest Day