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The past week has been a real tough week for me.  I work in retail and the holiday season is probably the most stressful time of the year for retail.  To add in family, home, bills, etc, it’s hard for me to sometimes just sit and enjoy life. To be in the moment.  

I guess you can say I am an over-thinker.  I’ll think about a problem until I snap.  Ask Jeremy and I am sure he can tell you a few stories! Like so many athletes, I joined Crossfit OIB for the purpose of improving total health . . . But there’s also more to it than just that.

I usually work out before or after work, particularly on Mondays. Mondays are the worst because it’s my admin day.  Which means I have schedules, management conversations, conference calls and sometimes even extra calls to present business when it has been tough a week. Before I joined CFOIB, I would go home after work and overthink my entire day. You could immediately see when work was on my brain; I would be in a horrible mood and it would even affect my eating habits. I guess you could say that my motto was I eat because I feel. 

Now, I look forward to my Monday workouts. Going to the box after work helps me to turn off those worries, even if just for that single hour. I am able to turn off that “processor of a brain” and just focus on my workout, my form and my performance.  All those conversations and stressful situations go away as soon as I walk into the box — it’s just me and my workout.  All the of negative energy I carry home from work gets put into the workout to make me faster, stronger, better.  So, not only am I working out for physical health but for my mental health as well.  

Sure, it’s still a struggle to stay on the right path.  Everyday I have choices (eating, training and stressful life choices) to make but I am relieved that I have CFOIB to get me through the week and keep me sane.  I realize now that making time for myself . . .  To be a better version of myself is good for me and everyone around me.  My work team and family sees a difference in me emotionally and physically. 

Thanks Coach K in helping me realize my potential and what I can achieve with a healthy lifestyle! – Marty G

Attention Student Atheltes: Team CFOIB Practice is this Tuesday night from 6 – 8pm. Wear your gear! 

FITNESS

A.
Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees

AIM

A.
In six sets or less, build to a 1RM Front Squat

B.
“20-Minute Work Capacity Test”
As many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95)
20 Pull-ups
20 Burpees

SPORT

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)
Rest 3 minutes, and then…
One set of:
Back Squat x the same number of reps achieved for max reps with 73% of your 1-RM

B.
Three sets of:
Tall Jerks x 3 reps
Immediately followed by…
Six sets of:
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)
Rest as needed
Use Jerk Blocks if possible.

C.
For time:
10 Thrusters (135/95 lbs)
5 Muscle-Ups
8 Thrusters
4 Muscle-Ups
6 Thrusters
3 Muscle-Ups
4 Thrusters
2 Muscle-Ups
2 Thrusters
1 Muscle-Up

D.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Supine Ring Row x 8-12 reps @ 2111
(get as horizontal as possible and stick strictly to the tempo)
Rest as needed

CROSSFIT MOM

“Baby Diane”
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups

Intermediate
21-15-9
Kettlebell deadlifts #50-75
Push ups

Beginner
15-12-9
Kettlebell deadlifts #25-50
Push ups

Muscle Egg Liquid Egg Whites | Flavored egg whites you drink . . . RAW.

Sounds gross? Well, it’s not. In fact this product has made getting my daily protein super easy and tasty!

What it is: According to their website, “MuscleEgg is the world’s first flavored egg white protein drink! It’s a healthy, delicious, and convenient way to get pure protein into your diet. MuscleEgg is ready to drink, but it can also be used in cooking to create your favorite protein packed recipes”. 

Why I love it: It’s convenient, mixes well, tastes great, and packs 25g of protein a cup! Vanilla, Chocolate, Strawberry, Mint Chocolate Brownie and even Pumpkin Spice are just a few of the flavors offered. You can drink it straight, mix with almond or coconut milk or even pour a little in your coffee to add flavor (Pumpkin Spice Latte, anyone?)

Also, all orders are in gallon or half gallon sizes, delivered frozen and has a shelf life of 30 days in the fridge and up to 12 months in the freezer!

Here’s how I use my MuscleEgg:

For Breakfast (If I don’t have time for eggs & bacon)

1 cup of MuscleEgg 

1.5 scoops of SFH Chocolate Recovery 

1/2 cup of unsweetened almond or coconut milk

= about 45g of protein & 6g carbs

If I do have time for bacon & eggs, I still like the added 25g of protein so  I mix 1 cup of MuscleEgg with 1/2 cup of unsweetened almond/coconut milk and drink with my meal.

For Post Workout (~40g Protein):

1 cup of Mint Chocolate Brownie MuscleEgg (or any flavor)

1 scoop of SFH Chocolate Recovery

1/2 cup unsweetened almond milk or coconut milk 

*If I am consuming carbs post workout then I mix in 2 scoops of another product which I’ll save for another blog entry!*

For An Anytime Protein Boosting Snack:

Any amount of MuscleEgg + anything you want to mix it with! 

Click the linked photos above  to checkout the full list of MuscleEgg products. Now go drink your protein!

There is still time to register for this Sunday’s Camp!
Join OPEX CCP Coach Chris Jernigan for this Sunday’s Program & Performance Camp at CrossFit Ocean Isle Beach. Coaches and athletes of all levels will learn ins & outs of how to prepare, perform, pace and program for fitness — with nutritional considerations w/ Coach k .

REGISTER HERE: http://bit.ly/novembercamp