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A note from Coach K

The first thing we think of at the start of a new year are resolutions.

Resolutions are great for making promises with yourself: To fulfill an act of self-improvement, quit a bad habit, begin a new routine, vow to begin doing something slightly nice for other people, etcetera, etcetera. Resolutions are also 88% destined to fail.

As I promised, this note is not about resolutions.

Instead of CrossFit OIB, (and me), piggy-backing on your fitness & health resolutions for 2014 . . . I’d rather take advantage of your renewed resolve. Wink. Wink.

So I am here to insist that you consider for a moment this question: What are you training for?

Once you identify your honest answer or answers, (and it’s totally OK to have multiple), you can begin to harness your renewed resolve. Once you make your training congruent with your goals the rest will fall into place. You then move forward by formulating a plan, FOCUS (whether that is on training, eating, or both), COMMIT, and ultimately reap the rewards of SUCCESS.

And CrossFit OIB can help you do this. Through Fitness, Aim, Sport, Endurance, or Spinning Classes; private training and nutrition counseling, the Whole Life Challenge, our CrossFit Community; and of course, our team of coaches. Don’t forget that my door is always open, too.

Here’s your homework assignment: In person, on social media, on our blog, or any other random way I get to you and ask“What are you training for”, be ready with your answer(s)!!

I look forward to seeing you all at the box very soon.

Happy New Year!

Coach K

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2014 Whole Life Challenge

Take your Golden Ticket and RUN!

There is a better version of YOU deep down inside.
You know you’re in there.

I’ve got one too and she’s pretty damn strong and has better abs, too.
And can run like the wind.

Take this Golden Ticket and unleash the better version of yourself.

The Whole Life Challenge is our way of unlocking your true potential through: Health, Fitness, and Food.

It’s not about perfection. It’s not about winning or losing (but the prizes are really cool).

It’s about sustainable, incremental lifestyle changes.

It’s time for a challenge.

How does it work?

It’s simple, really!

The WLC is an eight-week-long healthy lifestyle game that normally costs $49 to play. You register as part of the CrossFit OIB team.

There are rules on what you can eat. The specifics vary depending on whether you joined as a beginner, intermediate or advanced player, but think plenty of fruits, vegetables, meats, fish, eggs and nuts, and no dairy, breads, pastas, potatoes, gluten or processed foods and minimal sugar and alcohol.

You’ll need to exercise daily for 10 minutes and stretch for an additional 10, plus make other healthy lifestyle choices, such as getting enough sleep, taking a vitamin and drinking enough water.

Each day you log in to the site and mark off your accomplishments to see how you’re doing against other competitors and other teams.

Three Components of the Challenge:

CHALLENGE DAY 1
FRIDAY, Jan 10th from 9 – 10:30am & 5:00 – 6:30pm
-Pre-Game Snapshot
-Body Measurements
-Workout

CHALLENGE DAY 2-56
Daily Game Play
Entering Points
Point Categories
Bonus Points
Reflections
Nutrition Rules

CHALLENGE DAY 57
Post-Game Snapshot (Finals)
Body Measurements
Workout
As many rounds as possible in 9 minutes of:
7 Kettlebell swings (24/16)
7 Burpees
50m run

Here’s what to do:

1. Go to www.wholelifechallenge.com
2. Create an account
3. Register for the Challenge that starts on January 11th – $49 (sorry, there is no coupon code this time)
If you have any questions or concerns, please don’t hesitate to ask. There is a ton more info available on the Whole Life Challenge website… Check it out.

We are really excited about this for you and the rest of our Community – and hope that you will be too!

My Best,
Coach K

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Monday: December 30, 2013

Kathy

4:30 – 7 PM Open Box Only

AM Open Box Tuesday

Closed Wednesday

Thursday begins Winter Schedule!

Travel WOD

2 rounds
2 min max push ups
1 min rest
2 min max dips
1 min rest

All Levels

A.
Four sets of:
Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Hollow Rocks x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:
Shoulder to Overhead x 20 reps
Row 500 Meters

 

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CFOIB “Friends on Friends on Friends”

‘Let’s have your friends, become our friends, and we can be friends’

You hear it all the time…

“You look so great”

“I love all the awesome photos of you on Facebook working out”

“What IS your secret?”

-Don’t worry…we’re here to help you answer these questions your friends & family constantly ask!

We’ve always been honored that over 50% of our members come directly from YOU and your amazing results.

So to keep up with your awesomeness, we’ve upped our game in a Very Big Way!

 

Presenting the CrossFit OIB ‘Friends with Benefits’ Referral Program.

And it’s super easy (like 3 steps easy).

Step 1: You have a friend or family member who could benefit from the awesome training, coaching, and Community that you get to experience all the time.

Step 2: You can either have them attend a class with you (for free, you’ll be their ambassador for the day during Guest Days or any other class), or help get them scheduled with a Free 1 on 1 Intro to CrossFit session.

Step 3: If they decide to become a member of CFOIB, you both get 25% off your next monthly payment.

Best of all, there is No Limit to how many or how often you can use the ‘Friends on Friends on Friends’ program.

And we promise not to make them ‘too’ sore…

To make it even EASIER we’re bringing back GUEST DAYS in December.

Easier like, “hey, we’ve even got a special day just for guests” easy!

All classes, all programs (yep, Spinning, too!)

Wednesday, December 4th

Thursday, December 5th

Friday, December 6th

Then… invite them to the Shallotte Christmas Parade on Saturday, December 7th and they can watch you push the prowler down Main Street! Oh, you haven’t heard about that yet?! Stay tuned . . .

 

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