WODs

Saturday 11/22/2014

7:00 and 8:00 am: SWOD – Snatches 3-3-3 followed by – Missed lift of the week MetCon 3 rounds of 1-minute stations of: – Sumo deadlift high pulls (75/55 lbs) – Stone to shoulder (105/70 lbs) – Turkish getups (16/12 kg) No rest between stations; 1 minute rest between rounds 9:00 am Team WOD Each more »

November 21, 2014 | By | Reply More

Friday 11/21/2014

CrossFit WOD MetCon 8 rounds EMOM of: – 5 pullups followed by – AMRAP box jumps (24/20″) SWOD – Bench press 4×5(+) @ 85% Gettin’ Stronger WOD SWOD – Bench press 4×5(+) @ 85% followed by – Incline dumbbell bench press – sets of 8-12 MetCon 6 rounds EMOM of: – 5 pullups followed by more »

November 20, 2014 | By | Reply More

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

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