WODs

Thursday 11/20/2014

CrossFit WOD SWOD: – Clean and Jerks 4×3 @ 85% TBW (for percentages) OR 3-3-3-3 MetCon: “Wallball/slamball 100s” 4 rounds for time of: – 25 wallball (20/14 lbs) – 25 slamball (20/15 lbs) Gettin’ Stronger WOD SWOD: – Cleans from high hang 3-3-3 followed by – Clean and Jerks 4×3 @ 85% TBW (for percentages) more »

November 19, 2014 | By | Reply More

Wednesday 11/19/2014

All sessions WOD SWOD: – Shoulder press 8-6-4-2+ alternating with – Scap-lock pulls MetCon 3 rounds for time of: – 20 Double-unders – 15 Goblet squats (24/16 kg) – 10 Kettlebell snatches (5/side; 24/16 kg) – 5 Knees-to-elbows

November 18, 2014 | By | Reply More

Tuesday 11/18/2014

CrossFit WOD: “Nate” AMRAP in 20 minutes of: – 2 Muscle-ups – 4 Handstand pushups – 8 Kettlebell swings (32/24 kg) Standard Scaled “Nate”: AMRAP 20 of: – 4 pike pushups – 6 pullups – 6 dips – 8 Kettlebell swings (24/16 kg) If you are scaling, you may still scale up (e.g. full Rx’d more »

November 17, 2014 | By | 1 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