(910) 579-9348

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

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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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Thursday: July 21, 2016

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A. Four sets of:
Dumbbell or Barbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1
Rest 45 seconds

B. Four rounds for time of:
Run 400 Meters
15 Push Presses

A. Every 3 minutes, for 15-18 minutes (5-6 sets):
Bench Press @ 20X1 tempo

Perform the following reps and percentages:
* Set 1 – 3 reps @ 65% of 1-RM
* Set 2 – 2 reps @ 75%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 101-103%
* Set 6 (optional) – Exceed Set 5 weight

B. Four rounds for time of:
Run 400 Meters
15 Push Presses (115/75 lbs

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