WODs

Saturday 11/29/2014

7:00 am CrossFit WOD SWOD – Snatches 3-3-3 MetCon 8 rounds EMOM of: – 5 plyo pushups followed by – AMRAP Russian twists 8:00 am Gettin’ Stronger WOD SWOD – Snatches 3-3-3 followed by – Snatch balances 3-3-3 MetCon 6 rounds EMOM of: – 5 plyo pushups followed by – AMRAP Russian twists 9:00 am more »

November 28, 2014 | By | Reply More

Friday 11/28/2014

8:00 am Gettin’ Stronger SWOD: – Back squats 3 x 3 (+) @ 90% TBW or 3×5(+) followed by – Split squats 5-5-5 MetCon- 200 meter Sprints: 5 rounds on 2 minute starts 9:00 am CrossFit WOD SWOD: – Back squats 3 x 3 (+) @ 90% TBW or 3×5(+) MetCon: 5 rounds on 5 more »

November 27, 2014 | By | Reply More

Thursday 11/26/2014

HAPPY THANKSGIVING! Come get your workout before you fall into your food-coma this afternoon! 8:00 am Gettin’ Stronger: SWOD: – Bench press 3×3 @ 90% TBW or 3×5(+) at Linear Progression Weight alternating with – Barbell rows; sets of 8-12 MetCon: “Mini-mashup” 12 reps each of: – Deadlifts (225/155 lbs) – Power cleans (135/95 lbs) more »

November 26, 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