(910) 612-2203

New Year Nutrition

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I am looking for 5️⃣ new clients who want real results, who aren’t afraid of making a commitment to themselves, and who want to live their best life in 2017. Whether your goal is to lose fat, gain muscle, or you just want to learn how to fuel your body properly, you will get a personalized nutrition plan built specifically for YOUR needs. No more guesswork, no more stress. I will teach you how to eat on your own terms while establishing healthy habits. I will work with you on a daily basis to keep you motivated and on track. Consider me your secret weapon to hit any goal, no matter what it is.

“Online clients” receive:

  • Initial email consultation with current diet analysis and goal setting
  • An individualized nutritional analysis and prescription aligned with your goals — I will set your macros or provide you with a detailed meal plan dependent on your goals and food awareness. This will be done in 3 phases – no cookie cutter meal plans here!
  • Weekly check-ins & on-going email support
  • 3 month commitment from ME as your personal nutrition coach

“In office clients” in the Brunswick County and Myrtle Beach area receive:

  • 30 minute in office consultation every 4 weeks with body fat testing, diet analysis, and goal setting
  • Individualized nutritional analysis and prescription as required to align with the individual’s goals (I will set your macros provide you with a detailed meal plan dependent on your goals and food awareness)
  • Weekly check-ins & on-going email support
  • 3 month commitment from ME as your personal nutrition coach

?EMAIL  me to reserve your spot and please include the following information: name, age, height, short term goals, location, and online or in office coaching. karen@crossfitoib.com

“Take some of your own time for yourself too.” —Seneca

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Tuesday: December 20, 2016

hiit

A. Every 2 minutes, for 12 minutes: 
Minutes 1-2 & 7-8: 
Supinated-Grip Strict Pull-Ups x 3-8 reps 

Minutes 3-4 & 9-10: 
L-Sit Hold x 30 seconds accumulated time 

Minutes 5-6 & 11-12: 
Handstand Walk x 10 meters OR 45-60 second Handstand Hold  

B. Four rounds for time of: 
14 Alternating Dumbbell Snatch 
14 Sit-Ups 
400 Meter Run

A. Every 2 minutes, for 12 minutes: 
Minutes 1-2 & 7-8: 
Rope Climb x 2 ascents 

Minutes 3-4 & 9-10: 
L-Sit Hold x 30 seconds accumulated time 

Minutes 5-6 & 11-12: 
Handstand Walk x 10 meters  


B. Four rounds for time of: 
14 Alternating Dumbbell Snatch (55/35 lbs) 
14 Toes to Bar 
400 Meter Run

A. Build to 85-90% of your 1-RM Snatch, and then…

For time: 10 Snatches @ weight used on November 4, 2016 (if you missed that session, try this with 85%) *Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.

B. Every 2 minutes, for 16 minutes (8 sets) of:

Back Squat x 3 reps @ 85%+ of 1-RM

C. Six sets for times of:

Row 300 Meters

40 Double-Unders

As soon as you complete your last double under, stop the clock, pick up two KBs or DBs (at least 32/24 kg each) or Bear Hug Sandbag Carry (medium load) and walk 200-feet. Once you return, reset the erg and go again. Alternate between Farmer’s Carry and Sandbag Carry completing three sets of each.

D. Four sets of:

Chinese Rows x 5 reps (go as heavy as you can)

Rest 60-90 seconds

GHD Sit-Ups x 12 reps

Rest 60-90 seconds

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Sorry for the inconvenience. We’ll be back to business as usual tomorrow morning for spinning at 7a and CrossFit at 8:30a.

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HIIT w/ Coach K

onthetides-5— Coming to CFOIB in December  —

High Intensity Interval Training (HIIT) w/ Coach K 

Is it like CrossFit? Yep

Is it like Bootcamp? Sure, if you want to call it that.

Wait, is it like bodybuilding? Yeah, sort of in that you’re moving your body and you’re working out.

Call it what you want. FITNESS is FITNESS is FITNESS. Whether that’s the structure of the class, the type of exercises done, or even the type of music we play, sometimes it’s fun to change it up a little bit!

Here’s what you can expect from Coach K’s HIIT classes:

A 60 minute scheduled class that consists of a pre-class warm-up, instructed movement specific warm-up, followed by up to 30 minutes of a workout lead by Coach k.

The workout:

Short, intense activity bursts followed by brief recovery periods to kick your metabolism into overdrive, create an oxygen debt, and keep your body blasting calories for hours.  Think “Tabata”.

Who is it for?

Beginners to to the hardcore CrossFit enthusiasts. So basically, all of YOU!

Why is this class offered now . . . in December?

Because Coach K wants to provide you with every opportunity to COMMIT TO STAYING FIT through the holiday season and sometimes a fun, exciting, and refreshing new way to workout does the trick 😉

When is HIIT offered?

Classes will be at 9:15am on either Tuesday or Thursday (or both) depending on the week and participation. Basically, check the calendar each week to see when it’s offered during the month of December. It will be coached in place of the regularly scheduled Fitness/Aim workout of the day.

What can you expect?

A highly organized, blood pumping fun group workout!

*There is no additional charge for this workout for CrossFit OIB members*

#CommitToStayFit

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