WODs

Monday 12/22/2014

SWOD: – Snatches 3-3-3-1-1-1 (beginners may do all sets of 3; intermediate/advanced may choose to do all singles and build to a new max) MetCon: 1000 m row for time

December 21, 2014 | By | Reply More

Saturday 12/20/2014

7:00 am and 8:00 am WODs: “Heavy/Fast/Max” 3 rounds of: – 5 Bench presses (for heaviest weight) – 25 Box jumps (for fastest time) – Kettlebell swings (32/24 kg, for max unbroken reps) There will be 1-2 minutes rest in between exercises; there is no time component to the workout as a whole – only more »

December 19, 2014 | By | Reply More

Friday 12/19/2014

All sessions WOD SWOD – Clean and jerks 3 x 1-2 @ 90% TBW or 3-3-3 linear progression weight followed by – Clean pulls 3-3-3 MetCon For max reps complete: – 1 minute hang power cleans (135/95 lbs) – 1 minute burpees-over-bar – 2 minutes hang power cleans (135/95 lbs) – 2 minutes burpees-over-bar – more »

December 18, 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