WODs

Saturday 7/4/2015

HAPPY FOURTH OF JULY! In honor of Independence Day, today we will be doing the Hero WOD “Coe”, but remembering and thanking all of our service men and women who have served, and who continue to serve to protect our independence. Have a great 4th of July, but take a moment to remember why we more »

July 3, 2015 | By | Reply More

Friday 7/3/2015

Reminder: we are on holiday hours today – 8 am Gettin’ Stronger, and 9 am CrossFit “Hero” WOD. Saturday will be regular Saturday am schedule. I am proud to put be part of an organization like CrossFit that remembers our fallen heroes by creating workouts that ensure we remember them. At the same time, it more »

July 2, 2015 | By | Reply More

Thursday 7/2/2015

SWOD – Back squats 4×4 (+) @ 85% TBW or 4×5(+) @ LPW alternating w/ – Core stabilization (planks, flags, or roll-outs) MetCon 8-minute EMOM of: – 3 pullups followed by – max reps handstand pushups OR max-time handstand hold for the remainder of the minute

July 1, 2015 | By | Reply More

Coach's Notes

Turn the flywheel

In his book Good to Great , Jim Collins spends quite a bit of time talking about the idea that there is no one major effort, or idea, or moment that makes a company great, but rather a consistent series of efforts, all dedicated toward the same general set of goals. Collins calls this “The more »

July 1, 2015 | By | Reply More

Even the Grand Canyon is temporary

Last Thursday, my father and I hiked the Grand Canyon rim-to-rim. It was amazingly beautiful, and completely redefined the word “Grand” for me. More profoundly, I experienced a wonderful feeling of impermanence. Transitory existence. And it felt so very RIGHT. Everything disappears. Nothing is forever. As Mark Rippetoe would say, “This, of course, made me more »

June 2, 2015 | By | Reply More

“Good pain” vs “bad pain” vs “taupe”

The Sapir-Whorf Hypothesis of the 1930s proposed the theory that our brains are unable to think about a concept we don’t have a word for. While time has shown this to be a bit of an exaggeration, there is a large element of truth to it. In 2006, Winawer et. al. showed that our names more »

April 13, 2015 | By | Reply More