WODs

Thursday 1/29/2015

All sessions SWOD – Clean and Jerks 1-1-1-1-1 building to max MetCon 12 minute AMRAP of: – 20 meter farmers’ carries (300/200 lbs total) – 6 hang power cleans (155/105 lbs) – 6 Turkish getups (3 per side; 24/16 kg) Prioritize weight over speed for this workout; this WOD should be heavy, while maintaining good more »

January 28, 2015 | By | Reply More

Wednesday 1/28/2015

CrossFit WOD MetCon 5 rounds for time of: – 15 wallballs (20/14 lbs) – 15 slamballs (20/15 lbs) – 15 box jumps (24/20″) SWOD – Deadlifts 3×5 (+) SWOD – Deadlifts 3×5 (+) alternating with – 5 three-count renegade rows (35/25 lb dumbbells) MetCon 3 rounds for time of: – 15 wallballs (20/14 lbs) – more »

January 27, 2015 | By | Reply More

Tuesday 1/27/2015

All sessions: SWOD – Back squats 4×4(+) @ 75% TBW or 4×5(+) @ Linear Progression Weight followed by – Split squats MetCon 4 rounds x 1 minute stations of: – Dumbbell snatches (50/35 lbs; left side on odd-numbered rounds, right side on even-numbered rounds) – Pullups – One-armed dumbbell thrusters (50/35 lbs; left on odd, more »

January 26, 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