WODs

Saturday 2/28/2015

7:00 and 8:00 am CrossFit and Gettin’ Stronger WODs SWOD – Bench press 5-5-5-5-5 followed by – Missed lift for the week MetCon 10-minute AMRAP ladder of: – Kettlebell swings (24/16 kg) – Kettlebell lunges (24/16 kg) 9:00 am Team WOD – 20 minute AMRAP ladder Each team of 2 will trade off on increasing more »

February 27, 2015 | By | Reply More

Friday 2/27/2015

All Sessions: Open WOD 15.1: 15.1: 9 minute AMRAP of: – 15 Toes-to-bar – 10 Deadlifts (115/75 lbs) – 5 Snatches (115/75 lbs) 15.1 a 6 minute time cap to reach 1 rep max Clean and Jerk These workouts are immediately consecutive; As soon as the 9-minute time cap is reached on workout 15.1, the more »

February 26, 2015 | By | Reply More

Thursday 2/26/2015

CrossFit WOD MetCon 12 minute AMRAP of: – 7 pullups -7 power cleans (135/95 lbs) – 7 front squats (135/95 lbs) – 7 push presses (135/95 lbs) SWOD – Deadlifts 3×5(+) @ 80% TBW or @ LPW Gettin’ Stronger WOD SWOD – Deadlifts 3×5(+) @ 80% TBW or @ LPW followed by – Stiff-leg deadlifts more »

February 25, 2015 | 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