Friday 7/25/2014

Primary lifts 6 alternating sets of: – 3 deadlifts – 3 shoulder presses with one-minute starts (12 minute total work time) Suggested weight ~80-85% of max OR use 5-rep max weight MetCon: double-under practice

July 24, 2014 | By | Reply More

Thursday 7/24/2014

CrossFit WOD 5 rounds for time of: – 15 wallballs (20/14 lbs) – 15 weighted situps (20/15 lbs) – 100 meter sprint SWOD – Bench press 2×5, 5+ alternating with – Pullups – max unbroken reps Primary lift – Bench press 2×5, 5+ alternating with – Pullups – max unbroken reps MetCon 5 rounds for more »

July 23, 2014 | By | Reply More

Wednesday 7/23/2014

Primary lifts – Hang snatches 3-3-3 followed by – Snatches 3-3-3 MetCon 3 rounds for time of: – 20 pistols (10/side) – 20 rope rows – 20 pushups

July 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