WODs

Saturday 10/25/2014

7:00 am CrossFit WOD – 50 dumbbell or kettlebell thrusters for time Every minute, set your weights down to do 5 burpees before continuing. The longer the workout takes, the more burpee stops will happen! SWOD: Back squats 5-5-5 8:00 am Gettin’ Stronger WOD SWOD: – Back squats 5-5-5 alternating with – Core work (planks, more »

October 24, 2014 | By | Reply More

Friday 10/24/2014

CrossFit WOD SWOD: – Snatches 4×6 @ 60% Training Basis Weight (TBW) or 3-3-3-3 MetCon: “Nancy” 5 rounds for time of: – 400 meter run – 15 Overhead squats (95/65 lbs) Post results to comments; compare to 8/14/2014 Gettin’ Stronger WOD SWOD – Snatches 4×6 @ 60% Training Basis Weight (TBW) or 3-3-3-3 followed by more »

October 23, 2014 | By | Reply More

Thursday 10/23/2014

CrossFit WOD MetCon 7 rounds for time of: – 6 pullups – 9 wallballs (20/14 lbs) – 12 kettlebell swings (24/16 kg) SWOD: – Bench press 3×8 @ 65% Training Basis Weight (TBW) or 3×5 @ Linear Pr0gression Weight (LPW) Gettin’ Stronger WOD SWOD: – Bench press 3×8 @ 65% Training Basis Weight (TBW) or more »

October 22, 2014 | By | Reply More

Coach's Notes

Help us conquer childhood cancer

Help DEFY! conquer Childhood Cancer with St. Baldrick’s! http://www.stbaldricks.org/participants/mypage/670360/2014 I have signed up with the St. Baldrick’s Organization to get my head shaved to raise money for Children’s Cancer Research. Please help me help them in this great cause by donating! The easiest way to donate is to go to my page on the St. more »

February 19, 2014 | By | Reply More

Yeah, I’m not a “Fit Mom” either

Marci Warhaft-Nadler published a blog on Huffington Post talking about why she didn’t want to be a fit mom anymore, and why she resents the implication in Maria Kang’s “What’s your excuse” poster that not wanting that makes her a failure. Some of the comments were supportive, but there were a number of them that more »

October 21, 2013 | By | 4 Replies More

Developing a productive fitness mindset

First published 3/11/09 on examiner.com) Do you ever say one of these to yourself? “I can’t lift as much as that guy – I’m so weak” “Lord I’m fat!” (or “I’m scrawny”) “I locked my keys in the car? I’m so stupid!” Did it help? I’m not really a touchy-feely, super-sensitive, protect-the-self-esteem-at-all-costs type of guy. more »

October 4, 2012 | By | Reply More