Tuesday 9/16/2014

SWOD – Deadlifts 7-7-7 alternating with – Turkish getups 3-3-3 MetCon: “Death by Pullup” “Death by” protocol: With a continuously running clock, perform one repetition of the specified exercise (in this case, pullups) the first minute, two the second, three the third, and so on until you cannot complete the prescribed number. Breaks between repetitions more »

September 15, 2014 | By | Reply More

Monday 9/15/2014

CrossFit WOD MetCon: 3 rounds for time of: – 5 pistols; left side – 5 kettlebell snatches; left side (24/16 kg) – 5 pistols; right side – 5 kettlebell snatches; right side SWOD – Bench press 4×5(+) @ 80% TBW OR at Rx’d weight followed by – Incline dumbbell bench press, sets of 8 Gettin’ more »

September 14, 2014 | By | Reply More

Saturday 9/13/2014

7:00 am CrossFit WOD MetCon 3 rounds for time of: – 20 wallballs (20/14 lbs) – 20 Axle deadlifts (175/115 lbs) – 20 Dumbbell snatches (10/side; 55/35 lbs) SWOD – Snatches 3-3-3 followed by – missed lift of the week 8:00 am Gettin’ Stronger: Same as 7:00 am, but do SWOD before MetCon 9:00 am more »

September 12, 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