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A—Life CoachingOverall written summary on the values you hold dear to you. The values that I hold dear would be my family and friends, which includes my 10 year old daughter and being the very best mom I can be, coaching, my own training, running a successful business, and my personal daily nutrition. Explain the reasoning behind why you believe they are important to you. I aim to inspire my daughter to be healthy, strong, confident, empathetic, honest, caring, thoughtful of others, and independent. Coaching is a way for me to help others live their happiest, healthiest lives possible. My own training allows me to live as an example to and help inspire others while helping myself live my healthiest, happiest life possible. I believe running a successful business allows me ultimately change lives all while allowing me to achieve financial independence for myself and my daughter. My personal daily nutrition is important to me because it helps fuel my training and hard work while giving me more energy and mental clarity throughout the day. Create a thorough outline of what this might look like 10 years from now. In ten years I hope to be married to the love of my life and I expect everything else to look fairly similar to my current life, but with growth in every category, including a family. I hope my reach through coaching will have impacted many more lives as well as allowed me to live a comfortable, happy life through providing financial stability.

Summary on what you surround yourself with. Does that allow you to spend time on these priorities? HOW you spend time on them? In my daily life I aim to surround myself with positive people, which includes spending quality time with my daughter, books on coaching, self improvement, and business, and I am usually always surrounded by some sort of fitness equipment and music. All of these things allows me to spend time on my top priorities which include my daughter, coaching, and training through allowing me the resources to do so.

Total Coach CCP Level 1: Final Case Study 1

B—Life

CoachingAreas on the triangle of trust that you need more work on

● Provide a brief explanation of no less than 200 words on why this is the way it is and what things you are doing to improve these areas

The area I believe that I need to work on the most on the triangle of trust would be consistency. I chose consistency because one of my current struggles would be organization in my daily schedule, which I am currently working diligently to improve and have already made many positive steps forward in this personal challenge of mine. I struggled with depression after I hit a major burn out from building and running a business, coaching and traveling for CFG, trying to keep up with my own training, raising my daughter as a single mom, and every else in between. This past year has been one of the toughest years I have ever been through for many reasons and it created a huge challenge for me to stay consistent with all I had on my plate all while struggling to take care of my own personal health. I have made so much progress on this piece of the triangle of trust and I am proud of what I have been able to overcome as I will be able to extend this added bit of self improvement to continue on to help change the lives of others in positive ways.


C—Life

CoachingYour AIM.

● Provide a summary of your personal fitness goals for the next 12 months● In this story line, provide a summary of the resources that are required to get this

done My personal fitness goals in the next twelve months would be to compete in weightlifting, and train to compete as a team next year in the Open with my gym, Dynamis CrossFit, while having fun and truly enjoying my own personal health and fitness journey. The resources required to accomplish these goals would be a weightlifting coach, specific programming to support my individual goals, proper equipment, good quality nutrition, daily organization to help me maintain balance with everyday life, friends and family, and Dynamis athletes who are committed and hungry to get to that next level.


D—Life CoachingWritten summary and explanation on why consulting (life coaching) is a valuable part of the fitness coaching profession (and for your business)

● This summary will be your own business beliefs as an explanation as to why you do it

● Please make it “yours” and your business’ own● This summary should be directed towards a prospective client that

you will engage with the most - so use the correct terminology based on what you feel is appropriate for these clients

Consulting is a valuable part of my fitness coaching profession and for my business, Dynamis CrossFit, because it allows me to create an open space with potential clients to begin getting to know them while in a judgement free zone through a process called "noticing". Following the gathering of noticings I can then begin a dialogue with potential clients through discovering the whys behind the noticings through another process known as "explaining" which is then followed by another process known as "prescribing" and then finishing with "actioning". This helps create a better understanding of the process or framework. This makes way for open communication and clear expectations throughout the process itself. Creating an open space, open communication, setting clear expectations of the process leads to building trust with that potential client, which is so valuable to establishing and building a long term relationship. The triangle of trust allows us to ensure we are establishing a strong foundation with our clients which is the base of our business. Without clients we would not be able to help change lives, we would have no business, and without competency, consistency, and caring we would have no trust with our clients.


A—

NutritionFats Table

● In the table, create lists of foods and food items that contain in LARGER percentage the fatty acids mentioned in those columns; this is a handout you will give to prospective clients in the future so ensure you “pretty it up” for your own business logo, etc. for someone else to pick it up, hand out, etc.

● Minimum of 10 foods or food items per list

Saturated fat Monounsaturated fat Polyunsaturated fat Trans fat

CoconutSteakCheeseKerrigold butterWhole milkHeavy whipping creamIce creamChocolateMayoProcessed meat

Olive oilFrench friesPeanut butterAlmond butterEgg yolkCashewsBaconSesame oilAvocadoPeanut oil

Tuna saladRanch dressingSalmonMackerelTroutSoybean oilWalnutsSunflower seedsTofuCorn oil

Deep fried foodsPie crustMargarineShorteningFrostingCookiesCakesNon dairy creamerJimmy deans breakfast sandwichesDQ Blizzards


B—Nutrition5-day food diary of your own - MUST include 2 weekend days and 3 weekdays

● This diary MUST contain a full diary with dates listed● COMPLETE diagnostics - amount of food needs to be precise, listed well, easily

read, etc.● After the diary is done provide a written summary on the EXACT calories per

day, then the EXACT ratios of Fat to Protein to Carb ratios per day - EXACT (these will be analyzed based on your amounts so do not guess)

● Include what format you used to discover the calories contained in each of the foods

I use the My Fitness Pal App to track my nutrition.

Wed 3/16/16

BreakfastCalories

Carbs

Fat

Protein

Sodium

Sugar

Raspberries - Raw, 0.5 cup 32 7 0 1 1 3

Blackberries - Raw, 0.5 cup 31 7 0 1 1 4

Greek Gods - Traditional Yogurt, 1 cup 220 15 14 9 150 15

Jones - Fully Cooked Turkey Sausage Links, 3 link 60 0 3 9 300 0

Golden Organics - Crunchy Organic Peanut Butter, 2 Tbsp (32g) 200 6 16 8 85 2

Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0

Generic - 2 Eggs Over Easy, 100 g(2 eggs) 140 2 9 12 130 0

Orange - Orange - Large, 1 orange (340 grams) 90 24 0 3 30 17

Minute - White Rice, 0.75 cup dry (46g) = 1 cup cooked 255 57 0 6 0 0


Sprouts - Gourmet Bulk Sliced Smoked Bacon, 5 Slice 300 0 0 0 0 0

Avocado - Haas, 0.5 medium fruit (100g) 84 4 11 1 4 0

Add Food Quick Tools 1,412 123 53 50 700 40

Lunch

Sliced Turkey Breast - Deli Meat, 9 slices 90 2 5 8 0 0

Salad greens - Mixed Greens, 1 cup 20 3 0 2 50 1


Generic - Avocado, Half, 1/2 raw 130 6 12 1 5 0

Add Food Quick Tools 495 68 17 17 55 1

Dinner

Add Food Quick Tools

Snacks

Silk Coconut Milk - Unsweetened Coconut Milk, 480 ml (1 Cup) 90 2 9 0 80 0

Progenex - Cocoon, 2 Scoops 120 4 2 23 65 1

Progenex - More Muscle - Belgian Chocolate, 2 scoops (48g) 170 11 1 31 410 5

So Delicious Cashew Milk dessert - Snicker doodle dairy free, 85 grams 190 24 10 2 45 20

Apples - Apples, 1 medium apple 80 22 0 0 0 16

Lara Bar - Coconut Cream Pie, 48 g 210 31 10 3 5 24



Totals 2,767 284101 125 1,360 107

Your Daily Goal 3,335 418 92 208 2,300 89

Remaining 568 133 -9 82 939 -18

Thurs 3/17/16

BreakfastCalories

Carbs

Fat

Protein

Sodium

Sugar

Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0






Jennie-o - Turkey Bacon, 2 slice (15g) 60 0 5 4 260 0



Generic - 2 Medium Hard Boiled Eggs, 2 medium hard boiled eggs 68 0 5 6 122 0

Amara - Recovery & Energy Drink, 16 oz 30 8 0 0 230 4

Add Food Quick Tools 1,040 105 54 44 1,152 28

Lunch


Rice A Roni - Chicken Flavor Rice and Vermicelli, 1 cup (56g) 190 41 1 5 690 1

Earthbound Farm - Organic Power Greens, 2 cups 20 3 0 2 130 0


Sliced Turkey Breast - Deli Meat, 9 slices 90 2 5 8 0 0

Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0



Dinner

Generic - 1 Liter of Water, 4 cups 0 0 0 0 0 0


Generic - Large Sweet Potato (Steamed), 180 g 162 37 0 4 65 12

Purdue - Ground Turkey Burger, 4 oz (112 g) 160 0 8 21 75 0

Onion White Grilled - Homemade, 0.33 Medium 28 7 0 0 0 0


Snacks

Progenex More Muscle Cookies and Cream - Progenex More Muscle, 2 Scoops 190 14 2 30 565 9

Lara Bar - Coconut Cream Pie, 48 g 210 31 10 3 5 24






Yogi Tea - Skin Detox, 2 tea bag 0 0 0 0 0 0

Perfect Foods Bar - Peanut Butter, 1 Bar (71g) 310 26 17 17 60 17


Totals 3,110 348128 164 3,032 145

Your Daily Goal 3,364 422 93 210 2,300 90

Remaining 254 73-35 46 -732 -54

Fri 3/18/16

BreakfastCalories

Carbs

Fat

Protein

Sodium

Sugar













Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0


Lunch

Chicken -thighs - Baked Skinless Thighs, 4 oz 135 0 8 14 223 0

Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0




Add Food Quick Tools 475 50 21 22 1,048 1

Dinner







Oil - Coconut, 2 tbs 240 0 28 0 0 0


Snacks

Perfect Foods Bar - Peanut Butter, 1 Bar (71g) 310 26 17 17 60 17







Totals 3,085 291150 168 3,095 101

Your Daily Goal 3,351 420 93 209 2,300 89

Remaining 266 129-56 41 -795 -11


Sat 3/19/16

BreakfastCalories

Carbs

Fat

Protein

Sodium

Sugar

Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0













Lunch





Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0


Add Food Quick Tools 475 50 21 22 1,048 1

Dinner

Oil - Coconut, 2 tbs 240 0 28 0 0 0







Snacks



Lara Bar - Peanut Butter Cookie, 1 bar (1.7 oz) 220 23 12 7 70 18







Totals 3,075 310145 158 3,105 118

Your Daily Goal 3,561 446 99 222 2,300 97

Remaining 486 136-45 64 -805 -20

Sun 3/20/16

BreakfastCalories

Carbs

Fat

Protein

Sodium

Sugar








Jones - Fully Cooked Turkey Sausage 120 0 6 18 600 0


Links, 6 link

Generic - Glazed Cinnamon Twist Donut, 1 donut (3.8 oz) 430 44 26 6 430 10

Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0


Lunch



Water - 1 L (32 Oz), 1000 ml 0 0 0 0 0 0


Dinner




Oil - Coconut, 2 tbs 240 0 28 0 0 0


Snacks

York - Snack Size Peppermint Pattie, 1 pattie 60 14 1 1 5 11

Twix - Unwrapped Bite Size (Serving Size Appx 4 Pieces), 1/12 of bag 33 4 2 0 13 3

Valerie - Snickers, Bite Size, 1 bite size 24 3 1 0 12 3


pieces

Mars 3 Musketeers - Bite Size Three Musketeers, 2 piece 24 4 1 0 0 0

Heath Bar - Bite Size, 1 bite 42 0 0 0 0 0

Butterfinger - Mini, Bite-size, 1 piece 45 7 2 1 23 5

Mars - Peanut M&ms Fun Size, 1 package 90 11 5 2 10 9

Twix - Twix Snack Size, 2 cookie 160 6 8 2 60 16



Lara Bar - Peanut Butter Cookie, 1 bar (1.7 oz) 220 23 12 7 70 18




Totals 3,290 276186 130 2,237 164

Your Daily Goal 3,346 419 93 209 2,300 89

Remaining 56 142-93 78 62 -75


C—

NutritionRead The Metabolic Diet by Dr. Mauro di Pasquale

● In no less than 1000 words provide a written summary on:○ The basic idea behind the book○ How you can use methods like this to help a certain audience○ What the positives and negatives of this style of eating and for whom and

what time○ What you learned in relation to the importance of endocrinology on

nutrition○ What you are going to do with this new information and how will you

implement it in body transformation and/or health clients

The basic idea behind The Metabolic Diet by Dr. Mauro di Pasquale is all about steering away from the high carb-low fat diet which has been found to lead to a variety of illnesses and steering more in the direction of a higher-fat/lower-carb intake which has been shown to actually help prevent many of the illnesses that are caused by the latter. Anyone looking to change their lifestyle rather than jumping on another fad diet bandwagon could benefit from this way of eating.

Many times people have a relatively easy time maintaining their nutrition during the week, but then the weekend hits and they struggle to maintain without being antisocial so they indulge and are left feeling guilty. With The Metabolic Diet people have the ability and flexibility within the diet to carb load during a 12-24 hour period over the weekend when most social gatherings take place. This opens the door to indulging guilt free where they can actually enjoy themselves while still staying on track with the overall course of the diet. The body can better metabolize its food when it’s not under the stress of the worry and guilt that can come from those social gatherings. This is great for people who can steer themselves to get back on track by Monday, however, and not for the ones who will just fall completely off the wagon during the weekend indulgment of carb loading. This is also a great option for anyone suffering from high blood pressure, high cholesterol, insulin resistance, certain types of cancer, and much more. Insulin resistance is partly responsible for fat gain and obesity. Through the Metabolic Diet there are many valuable cardiovascular health benefits such as increasing insulin sensitivity which leads to increasing muscle mass and decreasing body fat. Another positive of the Metabolic Diet is that it has the ability to be specifically tailored for anyone’s nutritional needs to supply the “lowest level of carbohydrates for peak efficiency while not sacrificing any of its anabolic and fat loss effects.” A few more metabolic benefits of this diet include “burning fat instead of glucose which promotes fat


loss,

burning fat instead of glucose decreases fat production, without dietary fat the body will store fat in excess, muscle protein is protected, and body fat is more mobile and pleasingly distributed.”

There is a high importance on endocrinology in relation to nutrition. When people are lacking in sleep and suffering from ongoing stress this makes them much more susceptible to insulin resistance and also elevated stress hormones known as cortisol and catecholamines. High carbohydrate foods can also lead to a rise in the chemical serotonin in the brain. This is a large reason in why so many people have sugar cravings when they are sad or upset. This diet also can help women who experience severe premenstrual syndrome symptoms such as food cravings, panic reactions, extreme irritability, wide mood swings, and inappropriately aggressive behavior which can start as early as fourteen days before menstruation begins and carrying over into its first two to three days. With properly regulated hormones through The Metabolic Diet one can achieve increased daily energy, decreased mood swings, the effects of premenstrual syndrome symptoms are decreased dramatically, hunger is decreased, and there is a decrease in food cravings.

The information from this book on The Metabolic Diet was fun to read and learn about. Something I do not always think about is that people want to eat to “look good”. I forget a lot of times that they are not necessarily just eating to fuel their daily life and training, but possibly for their vacation to the tropics or to wear a two piece bathing suit for the first time. Being reminded of that throughout the book was good for me as it opened my eyes to why a good majority of people start out on their fitness journey. Sometimes it is easy to forget how we all eventually evolve throughout our fitness journeys and when some may start out initially for aesthetic and superficial motivations their journey may lead them to something much grander, much deeper, and something that leads them toward growth in ways they never believed possible or even ever dreamed of when they first began. This book simplified the basics of nutrition in a way that was very easy to understand, comprehend, and share with others in way that is also easy for them to understand. I do not necessarily agree with going off the wagon for 24 hours every weekend as to me something about that just does not seem healthy, but if it works for some and provides the benefits and results they are looking for then I would encourage them to continue. I, personally, would just have a hard time telling my clients they can eat and drink whatever they want every weekend, including alcohol, etc. However, programming in one cheat meal a week would be fairly simple to do with following the basic guideline of what Pasquale has provided through using The Metabolic Diet. All in all this could potentially be a great option for some individuals, but not everyone.


A—

Program DesignFemale volleyball player in high school has patellar tendinitis and is away from playing for 3 months. She needs direction from you on training; she is doing PT/rehab 2x/week alongside the training you are doing.

● Please provide to OPEX a weekly dry land training program for 3 weeks and 4x/week (12 sessions) that you are going to perform with this athlete. These are the 1st 12 sessions you will be together so provide details on:

○ What you have discovered about this injury, how it is caused, who gets it most, the functional physiology behind it?

○ What was the assessment you performed?○ Movements you can and cannot do based on what you have researched

and know based on this injury○ Requirements for the sport and what you can do to help in training for this

young girl

I have discovered that patellar tendinitis is very common with frequent jumping and is caused by overuse from repetitive overloading of the extensor mechanism. 10-16 year olds most commonly get this type of injury. The functioning physiology behind it is when micro tears exceed the body's healing mechanism unless activity is stopped leading to inflammation. The assessments I performed were the double leg accordion, the air squat, the trendelenburg/ hip extension, forward lunges, the waiter's bow, sorensen, side bridge, leg lowering abs, foot and ankle pronation/supination, ankle dorsiflexion, and hip flexion. Based on what I have researched this athlete cannot perform any running, jumping, or quick changes in direction. During the course of play, players are required to serve, pass, set, attack, block and dig the ball. Playing volleyball requires flexibility, good balance, upper and lower body strength and speed in order to be played effectively. I can help by creating balance between both sides of the body, building strength to support her joints especially with quick changes of direction and high impact, while strengthening her gluteus, quads, calves, hamstrings to help support good knee health.

MON TUES WED THURS FRI SAT SUN

WK 1 A1) DB FARMER CARRY; 4X100M; 1 MIN RESTA2) L-SIT; 20-30 SEC; 2

A1) SL KB RDL @3101; 4 X 10/ EACH LEG; 1 MIN RESTA2) BANDED KB WALKS 4

PT A) TABATA ARCH ROCKS1 MINUTE RESTB) TABATA HOLLOW

A1) SORENSEN HOLD; 30 SEC X 4; 1 MIN RESTA2)

PT OFF


MIN RESTB) ROW SPRINT- 100% EFFORT4 X 30 SEC ON, 30 SEC OFFC) 10-15 MIN AD BLOOD FLOW- COOL DOWN

X 1 MIN/ EACH LEG (BAREFOOT)+3 RFT:10 STRICT TTB20 GOOD MORNINGS30 HOLLOW BODY PLANK SHOULDER TAPS

BODY INCHWORMS (NO PUSH UP)1 MINUTE RESTC) TABATA HOLLOW BODY ROCKS1 MINUTE RESTD) TABATA HOLLOW BODY PUSH UPS

HOLLOW BODY LAT PULL DOWN W/ BAND @51X1; X 10; 2 MIN RESTB) FLR; 60 SEC X 3; 2 MIN RESTC) SIDE PLANK; 30 SEC/SIDE X 3; 1 MIN RESTD) 2K ROW AT 80% EFFORT

WK 2 A1) DB OH WALKING 100FT X 5; 90 SEC RESTA2) HOLLOW BODY PUSH UP @5010; X 6; 2 MIN RESTB) HANDSTAND HOLD; 60 SEC X 3; 2 MIN REST+AB 10 MIN DYNAMIC WARM UP30 SEC MOD EFFORTWALK REST 90 SEC X 3-530 SEC

A1) SL KB RDL @3101; 4 X 6-8/ EACH LEG; 1 MIN RESTA2) BIRD DOG; 4 X 5/ EACH LEG+8 MIN AMRAP30 SEC ON, 30 SEC OFFAIR SQUATSV-UPSC2G PUSH UPS

PT A1) RUSSIAN KBS; 3 X 15; 1 MIN RESTA2) BENT OVER ROW @40X2; 4 X 6-8; 2 MIN REST+500M ROW X 52-3 MIN REST @ 2K PACE

A1) SORENSEN HOLD; 45 SEC X 4; 1 MIN RESTA2) HOLLOW BODY LAT PULL DOWN W/ BAND @51X1; X 10; 2 MIN RESTB) FLR; 75 SEC X 3; 2 MIN RESTC) SIDE PLANK; 45 SEC/SIDE X 3; 1 MIN REST+10 MIN AMRAP

PT OFF


HARDER EFFORTREST WALK 2:30 X 3-530 SEC AT TOP ENDREST WALK X 3-5BRISK WALK- 10 MINUTE COOL DOWN

30 SEC FARMER CARRY12 WTD STEP UPS

WK 3

A1) DB DOUBLE LEG KB RDL OFF BOX; 4X8/EACH LEG; 1 MIN RESTA2) L-SIT; 20-30 SEC; 2 MIN RESTB) ASSAULT BIKE SPRINT- 100% EFFORT4 X 30 SEC ON, 30 SEC OFFC) 10-15 MIN AD BLOOD FLOW- COOL DOWN

A1) SORENSEN HOLD; 45 SEC X 4; 1 MIN RESTA2) HELLO DOLLIES; 4 X 20 W/ANKLE WEIGHTS+12 MIN AMRAP10 RUSSIAN KBS12 DB OH PRESS14 HOLLOW BODY ROCKS PT

A) 100M WAITER CARRY 1 MIN RESTB) 100M INCHWORM1 MIN RESTC) 10 MIN HANDSTAND WALK PRACTICED1) HOLLOW ROCK 5 X 15-20D2) ARCH ROCKS X 15-20; 2 MIN REST

A1) SL DB RDL @3101; 4 X 6/ EACH LEGA2) HOLLOW BODY LAT PULL DOWN W/ BAND @51X1; X 10; 2 MIN RESTB) FLR; 90 SEC X 3; 2 MIN RESTC) SIDE PLANK; 60 SEC/SIDE X 3; 1 MIN REST

PT OFF


B—

Program DesignProvide a written 3x/week training program for 4 weeks showing you understand progression for someone who scores 340# on their DL and 340# on their BS - male/intermediate

● What do these numbers mean when having only 2 of them?● What is your line of thinking in design going forward if balance is a goal for this

person?● What does the training looking like? Fill in ALL gaps theoretically - reps, sets,

rest, tempo MUST be included in all - even in supplementary work.● NO CONDITIONING based work allowed in training, only weight based and

structural work● Provide 12 workouts showing progression

The deadlift should be 125% of the back squat so based off these two numbers we see this gentleman's lower body pulling strength is off so we will want to balance that out as compared to his lower body pushing strength.

MON TUES WED THURS FRI SAT SUN

WK 1 A1) DL CLUSTER @11X1; 1.1 X 5; 3 MIN RESTA2) CGBP @30X0; 5 X 3-5; 3 MIN RESTB1) POWER CLEANS 5X3; 2-3 MIN RESTB2) WTD PUSH UPS @31X1; X 20; 2 MIN RESTC1) HOLLOW BODY HOLD; 3 X 60 SEC; 1

A1) BS @30X0; 5, 4, 3, 2, 1; 3 MIN RESTA2) MEDIUM GRIP PRONATED CTB CHIN UPS @31X0; 5 X 2-3; 3 MIN RESTB) GHR @31X1; 4 X 8-10; 1 MIN RESTC) L-SIT; AMSAP X 3; 1 MIN REST

A) 1RM CLEAN AND JERKB1) SORENSEN HOLD; 3 X 60 SEC; 1 MIN RESTB2) L-HANG; X 30-45 SEC; 2 MIN RESTC) SIDE PLANKS;3 X 45 SEC/ SIDE; 1 MIN REST


MIN RESTC2) TIGHT ARCH HOLD; X 60 SEC; 2 MIN REST

WK 2

A1) DL @12X1; 3, 3, 2, 2, 1; 3 MIN RESTA2) DIPS @30X1; 2, 2, 2, 2, 2; 3 MIN RESTB) BB ALT. FWD LUNGES @20X0; 4 X 6-8/ LEG; 90 SEC RESTC) GHR @31X1; 4 X 8-10; 1 MIN RESTD) L-SIT; AMSAP X 3; 1 MIN REST

A1) BS @20X0; 3, 2, 1; 3 MIN RESTA2) A2) MEDIUM GRIP PRONATED CTB CHIN UPS @31X0; 5 X 1-2; 3 MIN RESTB) HIP EXTENSION @31X1; 3 X 15; 1 MIN RESTC) V-UPS @31X1; 3 X 15; 1 MIN REST

A) RDL; 5 X 3; 3 MIN RESTB) ZERCHER @55X1; 5 X 2-3; 2-3 MIN RESTC1) RUSSIAN KBS; 3 X 10; 2 MIN REST- HEAVYC2) STRICT TTB @3121; X 10; 2-3 MIN REST

WK 3 A) DL @31X1; 10 SETS OF 1 REP; 90 SEC RESTB) PC + MID HANG; 1.1 X 5; REST 2 MINC) DB BENCH PRESS @31X1; 3 X 12; 1 MIN RESTD1) SORENSEN; 3 X 60

A1) BS @31X1; 6 X 2; 3 MIN RESTA2) STRICT HSPU @31X1; 5 X 5; 2 MIN RESTB) GHR @31X1; 4 X 6-8; 2 MIN RESTC) STRICT TTB @21X1; 3 X 10; 2 MIN REST

A) SINGLE LEG RDL; 6 X 2/LEG; REST 2-3 MINB) FS @31X1; 5 X 3; REST 2-3 MINC1) V-UPS @21X1; 3 X 15; 1 MIN RESTC2) ARCH ROCKS; X 15; 2 MIN REST


SEC; 1 MIN RESTD2) GHD SIT UP @21X1; X 10-15; 2 MIN REST

WK 4

A1) CLEAN GRIP DL @21X1; 5 X 2-3A2) WTD RING DIPS @20X0; AMRAP X 5; 3 MIN RESTB1) WTD PISTOL 4 X 16/ SIDE; 1 MIN RESTB2) RING PUSH UP @31X1; X AMRAP; 1 MIN RESTC) L-SIT; AMSAP X 5 SETS; 90 SEC REST

A) BS W/CHAINS @30X2; 5 X 3-4; 90 SEC RESTB) FS @30X0; 3, 3, 3; @80%; 1 MIN RESTC) STRICT K2E @31X1; 5 X 5; 2 MIN RESTD) TTB/ FUN CORE WORK PRACTICE; 3-5 MIN

A) SNATCH GRIP DL; EVERY 90 SEC PERFORM 1 REPB) PC; 3 SETS BUILDING TO A TOUGH SINGLE; 2-3 MIN RESTC1) SKIN THE CAT @5111; 5 X 3; 1 MIN RESTC2) HOLLOW ROCKS; X 20; 2 MIN RESTD) HIP EXTENSION @31X1; 2 MIN REST


C—

Program DesignProvide 16 “progressive” lactic endurance workouts for a client (female, 2 strict chin ups, BS 200#, BWT 142#, 26 years of age)

● Goal is sport of fitness● 2-3 of these sessions are preferred per week● RX ONLY the workouts, nothing else, make assumptions as needed● There should be a proper mixture of cyclical alone, and mixed work - and

appropriate movements for all mixed work based on assessment notes above

C.16 PROGRESSIVE LACTIC ENDURANCE WORKOUTS:

4 x 90 SEC ON, 9 MIN REST BTWN SETS @85% EFFORTSET 1: MAX REPS DUSSET 2: MAX REPS RUSSIAN KBSSET 3: MAX REPS BOX JUMPSSET 4: MAX CAL ON ROWERREST 15 MIN--4 x 90 SEC ON, 9 MIN REST BTWN SETSSET 1: MAX REPS DUSSET 2: MAX REPS RUSSIAN KBSSET 3: MAX REPS BOX JUMPSSET 4: MAX CAL ON ROWER

5 X 60 SEC ON, 6 MIN RESTMAX CAL ON ASSAULT BIKE15 MIN REST--5 X 60 SEC ON, 6 MIN RESTMAX CAL ON ASSAULT BIKE

4 X 120 SEC ON, 10 MIN RESTSET 1: MAX REPS PP 45#SET 2: MAX REPS BOTTOMLESS SHOOT THRUSSET 3: MAX REPS MOUNTAIN CLIMBERSSET 4: MAX REPS AIR SQUATSREST 20 MIN--4 X 120 SEC ON, 10 MIN RESTSET 1: MAX REPS PP 45#SET 2: MAX REPS BOTTOMLESS SHOOT THRUSSET 3: MAX REPS MOUNTAIN CLIMBERSSET 4: MAX REPS AIR SQUATS

3 X 180 SEC ON, 15 MIN REST BTWN SETSMAX CAL ON ROWER20 MIN REST--REPEAT


2 X 180 SEC ON, 12 MIN REST BTWN SETSSET 1: MAX REPS HANG SQUAT CLEAN 95#SET 2: MAX RING DIPSREST 30 MIN--2 X 180 SEC ON, 12 MIN REST BTWN SETSRUN FOR DISTANCE @85% EFFORT

2 X 240 SEC ON, 16 MIN REST BTWN SETSSET 1: AMRAP OF 15 THRUSTERS, 15 PULL UPSSET 2: MAX CAL ON ROWERREST 30 MIN--2 X 240 SEC ON, 16 MIN REST BTWN SETSSET 1: AMRAP OF 15 THRUSTERS, 15 PULL UPSSET 2: MAX CAL ON ROWER

4 X 120 SEC ON, 12 MIN REST BTWNSET 1: 200M SPRINT, AMRAP BURPEES W/ REMAINING TIMESET 2: 250M ROW, AMRAP AIR SQUATS W/ REMAINING TIMESET 3: 50 UB DUS, AMRAP RUSSIAN KBS W/ REMAINING TIME 53#SET 4: 20 CAL ON ASSAULT BIKE, MAX DB WALKING LUNGES W/ REMAINING TIMEREST 15 MIN--4 X 120 SEC ON, 12 MIN REST BTWNSET 1: 200M SPRINT, AMRAP BURPEES W/ REMAINING TIMESET 2: 250M ROW, AMRAP AIR SQUATS W/ REMAINING TIMESET 3: 50 UB DUS, AMRAP RUSSIAN KBS W/ REMAINING TIME 53#SET 4: 20 CAL ON ASSAULT BIKE, MAX DB WALKING LUNGES W/ REMAINING TIME

3 X 120 SEC ON, 10 MIN REST BTWNMAX CAL ON ASSAULT BIKE20 MIN REST--REPEAT

4 X 180 SEC ON, 15 MIN REST BTWNWITHIN EACH SET COMPLETE...MIN 1- MAX WBMIN 2- MAX DISTANCE HS WALKMIN 3- MAX CAL ON ROWER20 MIN REST--4 X 180 SEC ON, 15 MIN REST BTWNEACH SET COMPLETE...MIN 1- MAX WBMIN 2- MAX DISTANCE HS WALKMIN 3- MAX CAL ON ROWER

2 X 180 SEC ON, 12 MIN REST BTWN SETSEACH SET COMPLETE:27 UB THRUSTERS 65#


FOLLOWED BY...MAX DUS W/ REMAINING TIMEREST 30 MIN---2 X 180 SEC ON, 12 MIN REST BTWN SETSEACH SET COMPLETE:27 UB THRUSTERS 65#FOLLOWED BY...MAX DUS W/ REMAINING TIME

2 X 240 SEC ON, 16 MIN REST BTWN SETSRUN FOR MAX DISTANCE @85% EFFORTREST 30 MIN--REPEAT

5 X 60 SEC ON, 6 MIN REST BTWN SETSMAX DISTANCE ON ROWERREST 15 MIN--REPEAT

5 X 90 SEC ON, 9 MIN REST BTWN SETSSET 1: MAX BURPEESSET 2: MAX CAL ON ASSAULT BIKESET 3: MAX KIPPING HSPUSSET 4: MAX POWER CLEANS 65#SET 5: MAX DUSREST 15 MIN--REPEAT

4 X 150 SEC ON, 12:30 REST BTWN SETSMAX CAL ON ASSAULT BIKEREST 20 MIN--REPEAT

4 X 180 SEC ON, 15 MIN REST BTWNWITHIN EACH SET COMPLETE...1 MIN MAX PULL UPS1 MIN MAX OHS AT 65#1 MIN MAX DUSREST 20 MIN--4 X 180 SEC ON, 15 MIN REST BTWN SETSRUN FOR MAX DISTANCE @85% EFFORT

2 X 210 SEC ON, 14 MIN REST BTWN SETSROW FOR MAX CALREST 30 MIN--EVERY 30 SEC ROTATE MOVEMENTS FOR MAX REPS...-BURPEES-WB-RUSSIAN KBS 35#


-BJ 20"-SDLHP 55#-TTB-CAL ON ABREST 30 MIN--2 X 210 SEC ON, 14 MIN REST BTWN SETSROW FOR MAX DISTANCE @85%


A—

AssessmentCreate and post a link to a YouTube video - perform the following on a beginner level client;

● The Sorensen test● The Powell raise test● The push up/FLR test● The standing lunge test (step ups if needed)

Note: For each test show proficiency in description, cues, non-cues, and bedside manner. VIDEOS SHOULD NOT EXCEED 10 MINUTES IN LENGTH

https://youtu.be/2SQ-5w58xvA

https://youtu.be/2SQ-5w58xvA


B—

AssessmentPerform 10 SSS tests on clients

● Provide scores and pictures of the 10 people you have performed the test on○ These are only with people who are ok with having a before and after

picture taken○ Pictures CAN be included of people with or without shirts on - its up to you

and the client)○ These pictures are proof of the SSS being performed on these individuals

- please have names associated with the pictures and scores for each person attached to those pictures

Shawn Flanigan- 11

Ashley Zapoli- 7.5


Shannon Flanigan- 5.45

Laurie Kaylor- 5.8

Hank Ford- 4.2


Marcus Dedina- 6.5

Chase Novelich- 4.25


Jamie Hellems- 5.75

Greg Sand- 6


Madelyn Davis- 4.5


C—

AssessmentPerform one Level 4 work capacity testing on an individual in fitness

● Create a document that shows the name, picture of the person, age, dates of testing, scores, and ALL tests that were performed and why you chose them - there should be NO LESS THAN 10 tests performed as a minimum

● Provide feedback based on the tests of where they sit on the fitness continuum for training going forward based on what you see in the testing

Name: Chase Novelich

Age: 24 years oldDates of testing: 3/31-4/3/161. 1RM Snatch- [200#]

-Rest 10 min-2. Then complete max reps @85% of the 1RM performed- [3 reps at 170#]3. 1RM Clean and Jerk- [235#]4. 1RM Back Squat- [295#]

-Rest 10 min-5. Then complete max reps @85% of the 1RM performed- 3 reps at 250#]6. AB for max cal in 10 sec- [10 cal] -REST- AB max cal in 20 sec- [25 cal]7. 60 sec AB for max cal- [26 cal]8. 400m RFT- [1:15]9. “Helen” [9:32]10. 20 min AMRAP: [5 rounds]

100m farmer walk 53#200m heavy sandbag walk10 burpees

We will just need to continue to work on Chase’s base overall absolute strength to set a good, strong foundation for everything else. Posterior chain seems to be his biggest weakness and will be a focus moving forward. We will be adding in lots of hamstring


and glute

single leg work such as banded hamstring curls, Sorensen holds, GHRs, RFESS and RDLs. To improve aerobic capacity we will continue to work on MAP 10 pieces.


A—

Business SystemsRead Great by Choice by Jim Collins

● Provide in no less than 600 words a report based on what you read in the book would be the major hurdles that fitness business owners will encounter and how they can overcome them based on the experiences shared in the book of what makes companies thrive or survive.

As a fitness business owner there several major hurdles to be faced along the journey to become a successful enterprise. Despite hurdles and setbacks, fitness business owners can still overcome and rise above unfortunate circumstances based on the experiences that Jim Collins shares with us in the book, "Great by Choice", of what makes companies thrive or just survive.

First, let's look at what Collins refers to as 'fanatic discipline, and why this might be an important trait for fitness business owners to adopt. In this book, fanatic discipline is described as possessing consistency through action, relentless, having clear eyes, and remaining stoic in times of chaos. Through adopting fanatic discipline one can remain focused on the ultimate goal even during times of calamity and chaos without wavering. When my business partners and I found out that our landlord was asking to leave because of the noise despite our attempts to communicate how loud we would be prior to signing our lease in our first space we, collectively as a team, stayed calm and were able to work together to figure out a solution to our looming issue. This allowed us to think clearly and logically through the entire ordeal. To say it was an easy time for us would be a lie, but had we not remained calm, consistent through action, and stoic in the face of adversity we would have surely had a much harder time solving our sticky issue. This is a highly valuable trait to being a good, strong leader of any type of organization, especially a gym owner, but whatever your pursuit may be.

Second, let us consider something else that Collins refers to in his book as empirical creativity. Successful leaders who possess this quality do not look to others for direction, but to evidence and observation through experimenting. Just in the same way the best gym owners and coaches out there do not just read and believe a bunch of blog articles at face value written by people around the fitness community. They read them, yes, but then do their own investigation to find out what is true and what is not in application to their own coaching profession. If something does not work they will not waste their time wondering why and asking others for guidance, but will toss it out and move along to finding other methods of coaching and training movement that do work. Their coaching practices evolve over time based on their own research, experimentation, and experience. These leaders exude confidence and have no


reservation making bold, creative moves. Collins speaks about first firing "bullets" to find out what works prior to going all in and firing "cannon balls". Firing bullets first is low cost, low risk, and low distraction for the whole enterprise. Successful leaders approach this first through fanatic discipline and choose to only fire calibrated cannon balls after firing bullets to find out what works first by gaining the needed experience. More than being first or the most creative is simply finding out what works.

Lastly, Collins talks about productive paranoia, which is an external focus. Successful leaders who demonstrate this trait are hyper vigilant, they know conditions will always turn, they create buffers, and push through worry with action. They are the twenty mile marchers. They have learned how to pace for the long term while always holding back when times are good and pushing through times of ferocious instability. For gym owners this may mean not blowing three grand on wholesale protein on a bulk order after months of only selling five hundred dollars worth at retail a month. It means being frugal when necessary and knowing when and where to allocate finances on a monthly, quarterly, yearly basis. These leaders are able to self correct before an unforeseen storm could potentially destroy it all. They exhibit self control in an out of control environment and they always leave growth on the table.

Successful fitness business owners who possess each of these qualities will, without a doubt, be able to push through and overcome major obstacles while thriving, but also surviving anything unexpected that may come their way. First, as fitness professionals and leaders, we must learn how to adopt fanatic discipline, empirical creativity, and productive paranoia, and remember a team is only as strong as its weakest team member.


B—

Business SystemsProvide no less than 1000 words in a document that covers;

● Your MVCVGP statements● Your DETAILED 1,3 and 5 year plans for PERSONAL and BUSINESS goals in 2

different columns● Your 90 day major goals and projects for you and the business

1. What is your personal “why”? What drives you to do what you do?To help people live their healthiest, happiest lives possible.

2. Define your core values; what are they, and what do they mean to you? Dynamis CrossFit’s core values:1. Cheerfulness & Gratitude: We believe success begins with being grateful which is the root of joy.2. Trust & Integrity: A culture rooted in trust and integrity leads to longevity in every sense of the word.3. Growth & Resilience: We believe the best results come from overcoming obstacles and adversity.4. Teamwork: We believe we are only as strong as our weakest player.5. Enjoying the journey: We believe it is about finding the joy in the process and taking pride in mastering the basics.

3. What is your company’s purpose? What is the reason your company exists?

Dynamis CrossFit’s Purpose: Our purpose is to change lives in a positive, welcoming environment through challenging, inspiring, and encouraging others to find their highest self.

4. Your Mission Statement:Our goal is to position Dynamis as the leading CrossFit affiliate in San Diego County and beyond. We strive to optimize human potential, help to improve overall health and happiness, and maximize the engagement of athletes at any level through strong support of a positive community and superior coaching instruction with the highest level of focus on proper form, technique, goal setting, progress tracking, and nutrition.


“I will lead

my company to become a Stage __6__ business by __June 2017_”

PERSONAL PROFESSIONAL

1 YEAR

-Successfully supporting myself and my daughter and able to provide the best life possible for her to grow and learn and live happy.-Continuing to live my passions everyday changing lives and helping others live their healthiest, happiest lives possible.-Continuing to train hard everyday and maintaining consistency in my nutrition, sleep, and a healthy balance between everything.-Compete in the Open and have a good chance at being competitive with our Dynamis Team.-Compete in weightlifting and keep working toward becoming nationally ranked someday.-Travel, go on adventures, and vacation-Make more time to create, make art, and dance-Snatch 165# and C&J 200#-Continue to become better everyday from the inside out. I want to keep my mind and heart open, my eyes focused, my thoughts only positive, my words meaningful, truthful, helpful, encouraging. Always getting stronger through being vulnerable and just doing me. Staying true to who I am and what I was created to do.-Continue going to church and growing in my faith-Marry the love of my life

-Finish the CCP Total Coach Program-Continue to learn and grow to be the very best coach and business owner I can be-Begin building my private coaching business/ remote programming-Make Dynamis CrossFit a huge success-Eventually transition from being GM and head coach of Dynamis to solely focusing on private coaching and programming-I would really like to write a book

3 YEARS -Hopefully will have already started a little family with the love of my life-Continuing to live my passion everyday changing lives and helping

-Be making a 6 figure income on my private coach remote training business-Continuing to learn and grow to be the very best coach and business owner I can be


others live their healthiest, happiest lives possible.-Continuing to train hard everyday and maintaining consistency in my nutrition, sleep, and a healthy balance between everything.-Become nationally ranked in masters weightlifting-Travel, go on adventures, and vacation-Continue making more time to create, make art, and dance-Snatch 185# and C&J 220#-Continue to become better everyday from the inside out. I want to keep my mind and heart open, my eyes focused, my thoughts only positive, my words meaningful, truthful, helpful, encouraging. Always getting stronger through being vulnerable and just doing me. Staying true to who I am and what I was created to do.-Continue going to church and growing in my faith

-Continue building/maintaining/improving my private coaching business/ remote programming-Continue to help make Dynamis CrossFit a huge success, even if from a distance-I would like to have written a couple books by now...

5 YEARS -Raising a little family with the love of my life-Continuing to live my passion everyday changing lives and helping others live their healthiest, happiest lives possible.-Continuing to train hard everyday and maintaining consistency in my nutrition, sleep, and a healthy balance between everything.-Maintain national ranking in masters weightlifting-Travel, go on adventures, and vacation-Continue making more time to create, make art, and dance-Snatch 185# and C&J 220#- maintain this or is it possible for me to get stronger? haha-Continue to become better everyday from the inside out. I want to keep my

-Still making a good living on my remote training business-Continuing to learn and grow to be the very best coach and business owner I can be-Continue maintaining my private coaching business/ remote programming-Sell my little bit of Dynamis CrossFit and earn a profit-By now I would like to begin possibly fixing up older homes and staging and selling them-NY Times Bestselling Author


mind and heart open, my eyes focused, my thoughts only positive, my words meaningful, truthful, helpful, encouraging. Always getting stronger through being vulnerable and just doing me. Staying true to who I am and what I was created to do.-Continue going to church and growing in my faith

Generate $200,000+ in gross revenue

Increase average client value to $150per month

Limit cancellations to less that 4 per month

Set up nutrition consultation offering w/ pricing make add on membership

Redesign massage room

Get website back up

Redo flooring in the front area

Paint big wall in the gym

Re-organize the storage room

Get new business cards and check to see if people have emails

Fitness 101 on Groupon (summer theme)

Link twitter to our facebook

Update the website

Get asrx gear out of massage room

Fix water system

Restock first aid kit through amazon

Set up a personal training/programming offering w/pricing

Set up massage system and dial in the room

Create a massage marketing plan

Put spreadsheet in the master (Periodization)

C—Business Systems


Read Influence: Science and Practice by Robert Cialdini● Write a short summary of NO LESS than 800 words of a company that you

admire in how they create leads for clients, sell to them, transfer them over to long-term clients.

○ Include in this full details on WHY you think they do this well and what principles of good business practices they use to INFLUENCE people

A company that I admire in how they create leads for clients, sell to them, and eventually transfer them over to long term clients would actually be your brand, OPEX. I was initially impressed with the quickness in response when I first reached out to receive private coaching and programming. The next thing I knew I was being connected with Carrie who then helped me through the exciting process of filling out all of the paperwork. The process was so smooth and quick that I was signed up before I even had a chance to become slightly sticker shocked. I was drawn in with the promptness and streamlined professionalism all of which was matched with a caring, knowledgeable coach who I was excited to work with. Within a week, and the week was the week of the CrossFit Games no less, I was scheduled for a phone consult and began my private coaching and programming with Coach Mike Lee. Through the process of beginning my training with Mike Lee, I was also highly impressed with the promptness on the coaching end. If I ever had any questions about movements or sets or reps or nutrition my questions were soon met with answers on the other end. The monthly consults, daily and weekly feedback on training, and an open door of communication with my coach is how I know OPEX is able to transfer new clients into long term clients. The triangle of trust comes to mind when I think of why OPEX does this so well. OPEX is competent, consistent from every angle, and they really do care about you.

Throughout my entire experience, up to this point, with OPEX as a remote client and student of the CCP Total Coach Program I know OPEX has wanted nothing but to push me closer towards my own personal goals, business success, and success in life. That means more to me than anything I could ever hope for and cannot begin to express my sincerest gratitude through the process. I am a lifelong believer in OPEX and their entire coaching team, and staff. I appreciate the high standards that have been set and the challenges that have come through that as it has allowed me to grow in more ways than I could ever have hoped for or ever expected. I know all of these qualities are a huge reason as to why OPEX does so well and is able to authentically build relationships with clients for life.


Besides the undeniable consistency and caring from OPEX as a whole is the high level of competency in so many ways. The systems that are set in place at OPEX through coaching, training, and educational resources are so well dialed in it is super impressive. It truly inspires me as a business owner, fitness enthusiast, and mom to continue pushing for that same level of excellence in all areas of my life. At Dynamis, we have been able to put many systems in place up to where we are currently, but will continue to improve and evolve as a business as we grow and learn to become more efficient in this area. This is one area that is definitely not my own personal forte so I am very thankful to have a business partner who is really good at this, who I have been so lucky to learn so much from. The competency aspect is not just limited to OPEX’s business systems, but also through the coaching and training methodology. It is simply amazing. As I am still pushing hard to grasp it all and master the foundations of it I am beyond thankful for the opportunity to gain and grow in more knowledge through such a smart methodology of fitness training and coaching.

OPEX undoubtedly displays all aspects of the triangle of trust and unparalleled good business practices, which is why I believe you all are so highly successful in influencing people from all walks of life no matter what their goals may be. I am forever grateful for the opportunity to learn and grow as an athlete, student, business owner, and mom. I hope to take all that I have gained and all that I continue to be inspired by through OPEX to help continue to change lives.


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