WODs

Wednesday 10/1/2014

CrossFit WOD: “Heavy/Max/Fast” – Snatch 3-3-3-3 (for heaviest weight WITH GOOD FORM) followed by 3 rounds of: – Overhead squats (75/55 lbs, for max unbroken reps) alternating with – 25 wallballs (20/16, for fastest time) 1-2 minutes rest will be allotted between OHS and wallballs; Time score is ONLY for the wallballs – not for more »

September 30, 2014 | By | Reply More

Tuesday 9/30/2014

Primary lifts – Back squats 3×8 @ 65% of TBW, or 3×5 at Rx’d weight followed by – box squats MetCon: 12 minute AMRAP of – 40 m Farmers’ carry (150/100 lbs per side) – 7 ring dips – 7 pullups Post rounds/reps to comments; compare to 6/20/2014

September 29, 2014 | By | 1 Reply More

Monday 9/29/2014

CrossFit WOD SWOD: – Hang cleans from above the knee 3-3-3 followed by – Clean and Jerks 3 x 5 @ 75% TBW, or 3-3-3 MetCon: 5 rounds for time of: – 200 meter sprint – 5 front squats (135/95 lbs) – 5 push jerks (135/95 lbs)  

September 28, 2014 | By | 1 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