WODs

Saturday 11/1/2014

7:00 and 8:00 am WODs: Deadlifts AMRAP in 30 minutes at 85-90% of max (As discussed before in the topic of Dan John’s categories of “Sorta Max”, “Max”, “Max Max”, and “Max Max Max”, we’re doing these as percentages of your “Sorta Max”, or what you could come in and top-out at on any given more »

October 31, 2014 | By | Reply More

Friday 10/31/2014

Happy Halloween! Costumes are welcome for your workouts today! CrossFit WOD: “ZAP (Zombie Attack Preparedness) Workout” See Melissa “Melicious” Joulwan’s blog for all the exercises and descriptions! 3 rounds x 1 minute stations of: – Sledgehammer – Baseball Bat – Kip + Kick – Run Away! – Jump on Stuff – Sewer Crawl * Workout more »

October 30, 2014 | By | Reply More

Thursday 10/30/2014

Skill work: Snatch progression CrossFit WOD SWOD – Snatches 4×3 @ 85% TBW or 3-3-3-3 MetCon 4 rounds for time of: – 20 slam balls (20/15 lbs) – 10 weighted situps (20/15 lb slamball) – 5 medball burpees (20/15 lbs) Gettin’ Stronger WOD SWOD – Hang snatches from above the knee 3-3-3 followed by – more »

October 29, 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