Wednesday, July 10, 2013

Thousand Dollar T-Shirt

Reppin' the Thousand Dollar T-Shirt this morning

Today's Workout
Hero WOD "The Seven"

7 RFT
7 HSPU
7 thrusters, 135/95# (scaled to 75#)
7 knee to elbow
7 deadlift, 245/175# (scaled to 150#)
7 burpees
7 KBS (2 pood//1.5 pood)
7 pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
It's been months and months since I've done a lot of these movements, getting back into it feels great! swinging the 53# kettlebell overhead was awesome (all unbroken). Handstand push ups felt fantastic (kipping and all unbroken), thrusters were all unbroken, I had to break up the middle set of deadlifts because I ripped my hand and had to readjust my grip. Goats: kipping knee to elbow (which means my toe to bar suck royally). I reeeeeeeeally need to work on my mobility. I am so tight in my hamstrings and hips.


I made it a point to really work on my mobility afterwards.




Nothing makes me cry quite like barbell rollouts. 

For a few of my favorite mobility exercises check out this warm-up guide from LBEB. These can also be performed any point in the day, post-WOD, rest days, etc. These exercises are effective in assisting numerous exercises, not just front squats: think wall balls, thrusters, back squats, pull-ups, rowing, etc. I pick and choose 2 or 3 to focus on before and after, or all of them if I'm feeling zealous.


For the month of July, I have everyone do 30 Kettlbell Figure 8's as part of their warm up of cash-out. It's a great exercise for working the core, building midline stability and enhancing coordination.

I did these after our WOD, and yes, I have sandals on.


I put this out on my IG this morning and have gotten some really positive feedback. I'd like to offer Online Nutritional Counseling, specifically in helping clients find their correct Zone prescription to help them reach their goals (fat loss, muscle gains, performance in the gym) and then tailoring a meal plan for them, as well as offering a supplement guide and recipes, going over their food logs, offering email and phone support, etc.

Is this something you'd be interested in? 

31 comments:

  1. Just did a little research and now I understand it a little more. I'm definitely interested.

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  2. Very possible, but depends heartily on price. By the by, your kb figure 8s look GREAT! I have SO much work to do on mobility. Also, I would literally be in tears if I dug a barbell into my quad like that!

    Today was my first WOD back in over a month and it was definitely a love/hate hour. I'm stoked to get back in, though.

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  3. I WOULD LOVE THIS! I tried to calculate what I need to eat paleo-ish on my own... WAY TOO CONFUSING FOR ME! I'd love it if I could get it from someone I trust, and from someone who KNOWS what they are talking about. (obviously, because you have an amazing body).

    I have had some financial issues and had to quit my crossfit gym I have been going to for 9 months, and have been struggling with motivation to workout now that I don't have the camaraderie of the cf box I was going to.

    Would love to be one of your first clients in this endeavor!
    Dani
    www.thatfitnesschic.blogspot.com

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  4. I am new to crossfit and aloof your posts are super helpful. I would totally be interested in food advice! Sign me up!

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  5. I would also love some advise on what to eat. I've been struggling with those last 10 pounds and would love to build up some more muscle.

    Susan

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  6. The people over at LBEB are awesome! Their 2 warm ups have helped me out. Those Kettle bell figure 8's look killer. Look like they might pull on my lower back tho.

    I'd be interested in your nutritional program too! It's great you've gotten such good feedback.

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  7. Roll outs with a barbell? I foam roll {while cussing up a storm} a lot but using a barbell just looks like torture!

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  8. We like to call barbell rollouts "quad smash" or "calf smash" etc ... makes them sound as bad as they are!

    I think I would be interested in some zone help. Like a previous comment said, it would have to depend on the price. I've tried to read up on zone, etc but I get confused every time. I'd also like some info on supplements. There are so many out there! Obviously you look AWESOME and from your blog and IG feed, I know I want to eat what you eat, ha!

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  9. Would definitely be interested in food/zone coaching after I deliver Baby Urie. I was just stalking (in a non-creepy way, I promise) your instagram last night, and I was thinking... damn. I want legs like hers!

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  10. Since finding your blog I have wanted to try crossfit!
    I would totally be interested in a tailored plan just for me!! All of this other crap people try to sell is so general and doesn't always work for everyone!
    Only reason I haven't given crossfit a try is cause I'm a little intimidated and a tad scared! But I'm a hard worker and I wanna dedicate myself to being a HOTT MAMA!! :)) Totally do this!!! Like NOW!

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  11. Totally interested too!!

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  12. Sounds interesting! I would love the accountability aspect. I eat pretty clean and mostly paleo-ish, but I'd love your advice!

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  13. Sounds interesting! I would love the accountability aspect! I eat clean, mostly paleo-ish, but would love your advice!

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  14. What are your nutritional credentials?

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  15. I am definitely interested! I have been going paleo for a little while but I do not think I am eating enough for my workouts. I am trying to gain muscle and I need someone to coach me through a nutrition plan!

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  16. Yes, please!!

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  17. I'm definitely interested! :)

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  18. I would totally be interested in nutrition counseling!! :)

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  19. definitely interested!!

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  20. I would definitely be interested!!

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  21. I Am So In!

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  22. I'm interested. I'm kind of freakish about calculating what I eat. There's a small part of me that isn't sure I'm doing it right.

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  23. I am interested! Have been paleo since April. I'm kind of freakish about keeping track of what I eat. There is a small part of me that wants to be sure I'm doing it right though. My current activities require higher caloric demands. I want to be sure that I'm eating right macro and micro-wise to meet my fitness goals.

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  24. I would definitely be interested. I started Crossfit after reading your blog for several months, and I am kind of obsessed now. I know I need to improve my nutrition in order to keep improving my performance.

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  25. I am intrested in your nutrional plan ive done paleoseque foods before and zone but wasnt exactly sure on my blocks i kinda winged it . Im really at a stand still with loosing weight and my fran time would love to take my fitness to the next level i am willing to pay but dependa on price.

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  26. Me too! I would love some guidance with this.

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  27. I would absolutely love this!! I am clean eating, but I would love something tailored to my body and wishes, and as much as I know im no where near as knowledgeable and would love the help from a PRO!!! Plus you look amazing, and ive always heard, figure out your goals, find someone who is an expert in that area and then do what they do!!! Thanks for offering this!!!

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  28. 100% YES! This would be amazing.

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  29. 100% Yes! This would be absolutely amazing.

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  30. I'm a little late on this post but I'm interested!!

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