WODs

Wednesday 4/23/2014

CrossFit WOD: “Helen” 3 rounds for time of: – 400 m run – 21 kettlebell swings (24/16 kg) – 12 pullups SWOD: Back squats 2×5, 5+ Gettin’ Stronger WOD Primary lift: Back squat MetCon: 2 rounds for time of: – 400 m run – 21 kettlebell swings (24/16 kg) – 12 pullups Assistance work: front more »

April 22, 2014 | By | Reply More

Tuesday 4/22/2014

CrossFit WOD 3 rounds for time of: – 20 pistols – 15 power cleans (95/65 lbs) – 10 knees-to-elbows SWOD: Bench press 3×5 Gettin’ Stronger WOD Primary lift: Bench press MetCon: 2 rounds for time of: – 20 pistols – 15 power cleans (95/65 lbs) – 10 knees-to-elbows Assistance work: Incline dumbbell bench press, dumbbell more »

April 21, 2014 | By | Reply More

Monday 4/21/2014

CrossFit and Gettin’ Stronger WODs – Overhead squat 3-3-3 – Snatch balance 3-3-3 – Snatch (full or power) 3-3-3

April 20, 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