“friday 10.31.14”

Happy Halloween

Screen Shot 2014-10-30 at 9.52.12 PM

I was a slacker and it took me a week to post this very sorry. If you need an extra kick in the ASS to get Fit as F*ck then take advantage of this! Accountability is everything! ac·count·abil·i·tythe quality or state of being accountable; an obligation or willingness to accept responsibility or to accountfor one's actions 

Coach Katie's Fat Loss Summary

Another successful Fat Loss Challenge is in the books! A big “Congratulations!” to Jenny P and Dan B, our deserving winners! Overall, the average fat loss was a staggering 6.6 pounds (over the 30-day Challenge). Additionally, for those of which muscle gain was a priority, there was an average gain of 1.5 pounds. Without a doubt, Fall 2014 was the Fall of Body Transformation!

As announced at the AM/PM Challenge, I am pleased to offer Nutritional/Wellness Coaching on an ongoing, regular basis, bundled with your regular membership dues – this is open to all. This is open to all.

For those who have already participated in one of my Fat Loss Challenges, we can pick up where we left off with half-hour meetings, on either a bi-weekly or monthly basis (you choose). For those who have not yet done a Challenge, we will need to start with a one-time 45-minute meeting. For the purposes of consistency, we would aim to maintain a specific day/time meeting schedule.

Our goal with the onset of this program is to offer our members a whole-life support system, wherein (members) you guys can receive guidance, coaching, and accountability in a personalized, 1-on-1 format. Topics and projects will be based upon your individual goals and needs.

Interested? I have 6-ish slots available per week, which means that this initial kickoff class can include 12-20 participants, depending on meeting frequency. In other words, email me soon if you have any questions, or want to sign up!

Pricing:

1x/month | $50

Bi-weekly | $80 (over 20% savings, depending on month length)

One-time (45 min) Benchmark | $60

Requirements:

Currently attending classes regularly, at least 3x/wk.

A willingness to learn and be held accountable.

2 “no-show, no-calls” will result in exclusion from the program. Should you need to change your appointment, you will need to call me the day before. Emergencies will be addressed on a case-by-case basis.

 

Warm-up:

hang squat clean

Skill:

hang squat clean

Strength:

Jerk: 80% of the weight used last week (3x2)

 

hang squat clean:  70% of clean(3x3)

 

WOD:

5 AMRAP

75 wall balls (20/14)

ME muscle ups/ strict pull-ups

 

 

 

 

 

Read more: friday 10.31.14
 

“thursday 10.30.14”

I was a slacker and it took me a week to post this very sorry. If you need an extra kick in the ASS to get Fit as F*ck then take advantage of this! Accountability is everything! ac·count·abil·i·ty: the quality or state of being accountable; an obligation or willingness to accept responsibility or to accountfor one's actions 

 

Coach Katie's Fat Loss Summary

 

Another successful Fat Loss Challenge is in the books! A big “Congratulations!” to Jenny P and Dan B, our deserving winners! Overall, the average fat loss was a staggering 6.6 pounds (over the 30-day Challenge). Additionally, for those of which muscle gain was a priority, there was an average gain of 1.5 pounds. Without a doubt, Fall 2014 was the Fall of Body Transformation!

As announced at the AM/PM Challenge, I am pleased to offer Nutritional/Wellness Coaching on an ongoing, regular basis, bundled with your regular membership dues – this is open to all. This is open to all.

For those who have already participated in one of my Fat Loss Challenges, we can pick up where we left off with half-hour meetings, on either a bi-weekly or monthly basis (you choose). For those who have not yet done a Challenge, we will need to start with a one-time 45-minute meeting. For the purposes of consistency, we would aim to maintain a specific day/time meeting schedule.

Our goal with the onset of this program is to offer our members a whole-life support system, wherein (members) you guys can receive guidance, coaching, and accountability in a personalized, 1-on-1 format. Topics and projects will be based upon your individual goals and needs.

Interested? I have 6-ish slots available per week, which means that this initial kickoff class can include 12-20 participants, depending on meeting frequency. In other words, email me soon if you have any questions, or want to sign up!

Pricing:

1x/month | $50

Bi-weekly | $80 (over 20% savings, depending on month length)

One-time (45 min) Benchmark | $60

Requirements:

Currently attending classes regularly, at least 3x/wk.

A willingness to learn and be held accountable.

2 “no-show, no-calls” will result in exclusion from the program. Should you need to change your appointment, you will need to call me the day before. Emergencies will be addressed on a case-by-case basis.

http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4

Warm-up:

coaches chioce

Skill:

hand stand

Strength:

10 otm

odd: 40 double unders

even: 15 sit-ups 

WOD:

 

 

 

"Marguerita"

 

50 reps for time

 

 

 

 

 

 

 

Read more: thursday 10.30.14
 

“wednesday 10.29.14”

 

Warm-up:

5 clean pulls + 5 clean deadlifts + 5 squat cleans + 5 power snatches + 5 squat snatches

Skill:

jerk

Strength:

S. Clean & jerk - 77% (3x1)

Clean pull - 95% of clean (3x3)

Clean deadlift - 103% of clean (3x3)

 

WOD:

4 amrap

8 c2b

1 squat snatch @70%

1 power snatch

rest 4 minutes

4 amrap

8 c2b

1 squat snatch @70%

1 power snatch

 

 

 

 

Read more: wednesday 10.29.14
 

“tuesday 10.28.14”

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 Rumor has it you ladies killed it. Congrats.

Warm-up:

mobility

Skill:

           ohs

Strength:

ohs squat: 3 @50%/ 3 @60%/ 3 @ 70% of 1rm

                 

WOD:

3 rounds

500m row ME rest 3-7min

 

 

 

 

Read more: tuesday 10.28.14
 

“monday 10.27.14”

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(This picture represents the time I was most proud of my dad.)

While some kids heroes are athletes, my heroes growing up were my parents. One of those two is celebrating a birthday today.

Happy B-Day D$!

  

Warm-up:

dynamic/ coaches choice

Skill:

snatch pull

Strength:

Snatch - 77% (3x1)

 

Snatch pull - 95% of snatch (3x3)

 

WOD:

5 Rounds

200m

3 front squats @75%

 

 

 

 

 

Read more: monday 10.27.14
 

“friday 10.24.14”

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Warm-up:

jerk/2 position clean

Skill:

Jerk

Strength:

 

Jerk - max for day; 80% of that(3x1)

2-position clean (floor, mid-thigh) - 65% x 3 sets

 

WOD:

 

4 rounds 

 

7 s2oh (185/135) 

 

10 burpee bar hops

 

 

 

 

 

Read more: friday 10.24.14
 

“thursday 10.23.14”

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I would like to thank Mark for holding down the 6am class yesterday morning. When the coach could not make it, he opened up shop and ran the class.

Warm-up:

coaches choice

Skill:

dragon flys

Strength:

dragon flys: 5x3

 

supermans: 3x15

 

WOD:

20 amrap

 

10 push-ups

 

20 rkbs 70/53

 

40 double unders

 

 

 

 

 

Read more: thursday 10.23.14
 

“wednesday 10.22.14”10687856 854211054603185 3640044853487982069 o

 

Warm-up:

clean and jerk/clean pull/clean deadlift

Skill:

clean and jerk

Strength:

1) Clean & jerk - 75% (3x1)

2) Clean pull - 90% of clean (3x3)

3) Clean deadlift - 100% (of clean) (3x3)

 

WOD:

OTM 16

odd: back squat: 3 @ 75%

even: rest

 

 

 

 

Read more: wednesday 10.22.14
 

“tuesday 10.21.14”10704222 854213414602949 4841546755909550325 o

 

Warm-up:

MOBILITY

Skill:

OHS

Strength:

ohs: 1rm/ mobility 

WOD:

@ 0:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

@ 7:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

@ 14:00

25 c2b pull-ups

7 ohs (165/115) or 70% of 1rm if rx is to heavy

 

 

 

 

Read more: tuesday 10.21.14
 

“monday 10.20.14”

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 No excuse for not being warm when you enter class!

Warm-up:

snatch/snatch pull/ snatch DL

Skill:

snatch/snatch pull/ snatch DL

Strength:

1) Snatch -3x1 @ 77% 

2) Snatch pull - 95% of snatch (3x3) 

 

3) Snatch deadlift - 103% of snatch  (3x3)

 

WOD:

Diane

21-15-9

deadlift (225/155)

hspu  

 

 

 

 

Read more: monday 10.20.14
 

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