WODs

Tuesday 7/22/2014

CrossFit WOD 3 rounds for time of: – 40 meter waiter walk – left hand (24/16 kg) – 40 meter waiter walk – right hand (24/16 kg) – 10 kettlebell clean and jerks (5/side; 24/16 kg) – 10 pullups SWOD: – Back squats 2×5, 5+ followed by – Box squats sets of 8

July 21, 2014 | By | Reply More

Monday 7/21/2014

Primary lift: – Clean-and-jerks 3-3-3 followed by – Clean pulls 3-3-3 MetCon: Complete as many reps/rounds as possible in 3 minutes of: – 15 kettlebell swings (24/16 kg) – 10 box jumps (24/20″) – 5 burpees Rest 1 minute and repeat for a total of 3 rounds (9 minutes total work, 11 minutes start-to-finish)

July 20, 2014 | By | Reply More

Saturday 7/19/2014

7:00 am CrossFit WOD 3 rounds for time of: – 20 slamballs (20/15 lbs) – 15 rope rows – 10 front squats (95/65 lbs) SWOD: Shoulder presses 5-5-5 8:30 am WORKOUT AT THE PARK Meet us at the Westminster City Park near the soccer fields for a great workout!

July 18, 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