WODs

Thursday 12/18/2014

CrossFit WOD MetCon 5 rounds for time of: – 15 tuck jumps – 10 push presses (95/65 lbs) – 5 pullups SWOD – Deadlifts 5-5-5-5-5 Gettin’ Stronger WOD SWOD – Deadlifts 5-5-5-5-5 followed by – Goodmornings MetCon 3 rounds for time of: – 15 tuck jumps – 10 push presses (95/65 lbs) – 5 pullups

December 17, 2014 | By | Reply More

Wednesday 12/17/2014

All sessions: SWOD: – Back squats 3×3(+) @ 90% TBW or 3×5(+) at linear progression weight alternating with – Midline stabilization (planks, rollouts or Dragon Flags) MetCon 21, 15, and 9-rep rounds of: – Front squats (115/75 lbs) – Pushups – Ring rows

December 16, 2014 | By | Reply More

Tuesday 12/16/2014

CrossFit WOD SWOD: – Snatches 3 x 1-2 % 90% TBW or 3×3 at linear progression weight MetCon: Interval AMRAP, for max reps – 2 min Overhead squats (75/55 lbs) 1 minute rest – 2 min slamball (30/20 lbs) 1 min rest – 2 min ring dips 1 min rest – 2 min waiter walks more »

December 15, 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