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Olympic Lifting Seminar

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ABOUT THE SEMINAR

We will break apart and reconstruct the Olympic Lift, The Clean using:

Progressions practicing bar path and key positions to produce maximum force
Cues to build kinesthetic awareness
Proper technique for more efficient movement
Drills to improve strength and reinforce technique
Demonstration of movements for repetition

This seminar is for novice lifters (ex: fitness & new-ish aim athletes)

We will briefly touch on:
Mental exercises for attempting maximal lift
Exercises and drills that are most effective for mastery

Part 2 will cover Intro to the Jerk, Part 3 Intro to The Snatch (dates to be announced)

January 13, 2015
Time: 6:00 PM to 8:00 PM

Karen Candia has been in the fitness industry for over 10 years as a personal trainer, fitness instructor, nutrition coach and CrossFit affiliate owner (for over 5 years). She studied dietetics & exercise science, holds a CrossFit Level 2 Certificate (2009) OPEX CCP Coach (on journey) & CrossFit Olympic Weightlifting to name a few. 

SPACE IS LIMITED TO 20 participants. REGISTER HERE: http://bit.ly/OlyLiftPart1

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Your Nutrition Prescription

nutrition prescription seminar copy

ABOUT THE SEMINAR:

This is a 3.5 hour seminar that makes eating clean easier than ever! Learn to optimize your nutrition to fuel your life and feed your fitness.

This is not a Paleo lecture or Paleo challenge! You will FINALLY learn how to make nutrition work for YOU by understanding your body, your goals, your macros and what foods to eat and what foods to scrap.

You DON’T have to be an athlete, this Nutrition Prescription Plan is for everyone! We will begin by implementing the basics and explore the concept of “dialing in” for greater performance gains where applicable.

This plan includes ALL body types from Obese to Athletes.

WHAT THE SEMINAR INCLUDES:

Goal based nutrition – We are not all alike! How to eat for your body goals and how to make it a lifestyle change.

Food For Thought – A self reflection worksheet for practicing “mindful eating”

An easy to follow reference guide for grocery shopping, meal planning and pre & post workout nutrition.

Karen Candia has been in the fitness industry for over 10 years as a personal trainer, fitness instructor, nutrition coach and CrossFit affiliate owner (for over 5 years). She studied dietetics & exercise science, holds a CrossFit Level 2 Certificate (2009) and is an OPEX CCP Coach (on journey). She specializes in nutrition coaching.

SPACE IS LIMITED TO 20 participants.

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

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Run OIB

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This Saturday, November 15th we will not have a 9 AM WOD. Instead we urge you to join us at the Run OIB Race.

We’ll be out there from 7:30am until noon at the CFOIB Booth giving out post-race

snacks and free CrossFit demo workouts.

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Halfway to 100 . . .

whitney 76 days

Whitney began her journey as a private coaching & nutrition client in May. One of her many goals was to lose 100 pounds. After two weeks of private sessions and nutrition prescription under her belt, she was ready to transition into group classes. That is the Day 1 photo you see above. This was also the first time she agreed to step on the scale. Today after our 2nd weigh-in, I could tell that while Whitney that was pleased with her progress since last month she was also thinking about how much further she had to go. This is why I reminded her that she had undoubtably already lost 10 – 15 pounds since her first day of clean eating and that she was already just about halfway to 100 pounds down! 

One of the biggest things I’ve learned so far on this journey is how important proper nutrition is. Before crossfit and Coach K’s nutrition prescription, food held such a huge place in my life. It was often times my best friend, my closest companion, something that I could rely on when I couldn’t rely on anyone and it never questioned my intentions. Food made me feel good and gave me something to do when my emotions were trying to run away with me. Going through some of the toughest times in my life, food gave me what I thought I needed to move forward. Food used to be so much more than just food… as hard as it is to say, food was my addiction.
Now, I feel like a different person (and I’m starting to look like one too) since starting this journey. My relationship with food is not about fulfilling an emotional void anymore. I believe there will always be battles, obstacles to overcome, pressure to do better, moments of self doubt, and yes you will fall down. That is when you need people around you that are supportive and can help pick you up, dust you off and encourage you to keep going.
 
Whitney B.
CFOIB Nutrition Coaching Client
CrossFit OIB Athlete since May 20, 2014
Recorded 27 pounds & 26 inches lost since June 3, 2014
 

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