WODs

Friday 8/29/2014

CrossFit WOD: “Power Elizabeth” 21, 15, and 9-rep rounds for time of: – Power cleans (135/95 lbs) – Ring dips Post results to comments; compare to 5/17/2013  and 2/11/2014 SWOD: – Deadlifts 10-8-6-4-2+ alternating with – Midline stabilization (planks or barbell roll-outs) Gettin’ Stronger sessions do SWOD before Elizabeth

August 28, 2014 | By | Reply More

Thursday 8/28/2014

CrossFit WOD MetCon: 10 minute AMRAP of: – 15 box jumps (24/20″) – 10 kettlebell swings (32/24 kg) – 5 pullups Post results to comments; compare results to 5/15/2014 SWOD – Bench press 4×5 @ 80% TBW (for percentage) or 4×5 at Rx’d weight (for linear); use 5+ for final set followed by – Close-grip more »

August 27, 2014 | By | Reply More

Wednesday 8/27/2014

Primary lifts: – Snatch balance (or overhead squats) 3-3-3 followed by – Snatches 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)

August 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