Your system · now moving with you
An add-on that builds your movement routine from your real life: your energy, your cycle, your injuries, the 25 minutes you actually have. Then it stays alive. You log a session in 30 seconds, check in on Sundays, and your next week adjusts the way a good coach would adjust it. Built with CrossFit coach Maren Böffel.
Get it for €50Watch the full build below, free. For €50 you get the template, the AI tracker, and the recording, yours to keep. It works for any sport, any level, including no level yet.
Watch the build
The full live build with CrossFit coach Maren Böffel: why plans die by week two, and how to build one that lasts. Watch first, then decide.
See the difference
A plan from a PDF, and a plan that knows your week. Flip between them.
5x5 back squats at 80%, 4x10 walking lunges, 3x15 box jumps, finisher: 100 wall balls for time. No excuses, champions train every day!
It has no idea you slept 5 hours, that day 2 of your cycle is the heavy one, or that you gave up on it in week two. It was never going to ask.
Rough night and a heavy cycle day, both in your log. Today gets the 20-minute version of Session A: the goblet squats stay light, the jumps wait until Thursday.
Doing the small version is following the plan. Sunday we look at the whole week and decide what next week looks like.
And when three easy weeks stack up, it says that too, and offers the next step up.
Yours is built from your intake and your own log, so it plans around your body and your real week, never a template's idea of one.
The whole loop
Six steps that live inside your own system. The plan bends to you, never the other way around.
Your intention, your goal or your rhythm, your injuries, your equipment, your honest days per week. Cycle, pregnancy, postpartum, and menopause are asked about once, respectfully, and only used if you say yes.
A milestone with stepping stones backtracked from it, or a steady rhythm with no finish line. Every movement comes with a demo video link, and every session has a low-energy version for the hard weeks.
Talk or type: what you did, what you lifted, how it felt. Personal bests get caught and celebrated, and your history builds itself.
Sleep, stress, what you skipped, what you enjoyed. Your next week adjusts from your real answers: a strong week progresses, a hard week shrinks on purpose.
Repeating the same session at the same weights for three weeks is the most common way progress dies. It notices, says so, and offers one concrete next step.
Does the goal still fit? Time to re-plan? Bodies change, seasons change, and your first plan was always meant to be the first.
There is a finder inside for anyone without a practice they love yet. A short sampler across the four languages of movement: strength for the 💪 Body, technique and skill for the 🧠 Mind, dancing and company for the ❤️ Heart, movement with no goal at all for the ✨ Soul. You try, you notice what pulls, then the plan gets built around that.
The intake, the progression rules, and the check-in questions come from how CrossFit coach Maren Böffel actually coaches her clients. The tracker also knows what it cannot do, and tells you when a human coach is the answer.
The part that makes it yours
The reason most plans die by week two is that they were built for a life that never changes. Yours changes. The plan knows.
If your cycle changes how you train, the plan shifts intensity around your heavy days in advance. Pregnancy, postpartum, and menopause each get their own honest adjustments. All of it opt-in, never assumed.
A first pull-up in 90 days and moving 3 times a week for your health are different plans, and it builds both properly: one backtracks from the milestone, one protects the rhythm.
Home floor, full gym, classes with a schedule, a coach you already have. It plans with what is actually there, and if you train in classes it picks the ones that serve your goal.
It cannot see your form, feel a rep, or clear you medically. Heavy lifts deserve a coach's eyes, persistent pain deserves a physio, and pregnancy or postpartum training starts with your doctor's yes. The plan says all of this out loud at the moments it matters, because a plan that pretends to be a coach is a plan you cannot trust.
A peek inside
Plain files that drop into your root system, in folders you own and can open in anything.
The promises
Built the same way as the rest of your system, because it is your body and your week on the line.
Your cycle, your injuries, your 25 minutes, your hard weeks. A smaller week on purpose counts as following the plan, and the plan says so.
When you repeat the same session too long, it tells you and offers one concrete next step. One nudge, never a lecture.
Medical clearance, form checks, and coaching eyes belong to humans. It recommends them plainly, every time it matters, and never programs into pain.
Your plan, your log, your personal bests live in your own system as plain files. They are not held on someone else's platform you rent by the month.
How to use it
It adds to your system. After the one-time intake, logging is 30 seconds and Sunday is 5 minutes.
Download and unzip into your root folder. It reads what you already have, your daily rhythm, your energy tracking, your calendar, and slots in. No full system yet? It brings a small starter so it runs on its own.
Run build-your-plan. Twenty minutes of real answers become your first 90-day plan, shown to you in full before it saves. Your edits win.
Move, talk to it for 30 seconds after, and check in once a week. The plan stays alive because it keeps listening.
# one line in your root CLAUDE.md, once your plan exists
- Movement: when I say "log my workout" or "check in",
read your-movement-routine's skills and run them.
Voices from the sessions
This one was built live, with a coach and the people who train through it. A few of the things they said.
Maren Böffel, CrossFit coach
"Ask yourself what you're showing up for. If it's just to show up for yourself, that's already enough. Put the ego aside, stop comparing yourself to people on a completely different mission, and do something you actually enjoy."
A member
"It plays the role of meditation for me. The workout is so intense I can't overthink the thing that annoyed me that morning. I get out of my own head for an hour, and that is what keeps me coming back."
A member
"I went back to training six weeks after birth. For months the whole goal was to show up and do what feels good. Consistency mattered more than any number, and that was enough."
Answer the intake once, get your first 90-day plan, and let the Sunday check-ins do what January never could. Any sport, any level, your real life.
Get it for €50