WODs

Wednesday 4/1/2015

“Heavy/Max/Fast” 3 rounds of: – 5 Back squats (for heaviest weight) on 2.5-minute starts followed by 3 rounds of: – Planks (for max unbroken hold) – 100 double-unders for fastest time (may sub 100 muscle-rope singles, 300 jumprope singles, or 500 m row)

March 31, 2015 | By | Reply More

Tuesday 3/31/2015

CrossFit WOD SWOD – Snatches 5×3 @ 70% TBW on 3 minute starts MetCon 21, 15, and 9-rep rounds for time of: – Hang power snatches (75/55 lbs) – Overhead squats (75/55 lbs) – Pullups Gettin’ Stronger WOD SWOD – Snatches 5×3 @ 70% TBW on 3 minute starts followed by – Overhead squats 5-5-5 more »

March 30, 2015 | By | Reply More

Monday 3/30/2015

CrossFit WOD MetCon 3 rounds for time of: – 400 meter run – 15 Goblet squats (24/16 kg) – 15 Kettlebell swings (24/16 kg) – 15 Box jumps (24/20″) SWOD – Bench press 4×6(+) @ 70% TBW or 4×5(+) @ LPW Gettin’ Stronger WOD SWOD – Bench press 4×6(+) @ 70% TBW or 4×5(+) @ more »

March 29, 2015 | 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