WODs

Wednesday 10/22/2014

CrossFit WOD SWOD: Clean and Jerks 4 x 6 @ 60% Training Basis Weight (TBW) or 3-3-3-3 MetCon: – 60 Situps – 50 Dumbbell snatches (55/35 lbs; 25 each arm) – 40 Pushups – 30 Ring rows – 20 Power cleans (135/95 lbs) Gettin’ Stronger WOD SWOD – Clean and Jerks 4 x 6 @ more »

October 21, 2014 | By | Reply More

Tuesday 10/21/2014

CrossFit WOD: “Max/Heavy/Fast” 3 rounds of: – Suitcase walk (155/105 lbs for farthest unbroken distance) – 8-rep shoulder press (for heaviest weight) – 1000 m row (for fastest time) Each exercise will be performed separately, with rest in-between Suitcase walks will be performed with the weaker side walking out. Stronger side MUST be completed from more »

October 20, 2014 | By | Reply More

Monday 10/20/2014

CrossFit WOD: – 1-2-3-4-5-6-7-8-9-10 rep Back squats (115/85 lbs) – 10-9-8-7-6-5-4-3-2-1 rep Lunges (115/85 lbs) for time Every time you set the bar down, do 3 burpees If you need to scale, use a weight that you could complete 15+ unbroken reps For lunges, start with your weak-side leg (so your weak side will get more »

October 19, 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