WODs

Wednesday 4/16/2014

CrossFit WOD: “Strict Lynne” 5 rounds for max reps of: – Bodyweight Bench press w/pause – Strict (deadhang) pullups There is no time component to this workout. Gettin’ Stronger Primary lift: Bench press 3×5, 5+ alternate each round with 5 dead-hang pullups MetCon: 5 minute kettlebell snatch test Assistance work: Incline bench press, dumbbell rows, more »

April 15, 2014 | By | Reply More

Tuesday 4/15/2014

CrossFit WOD: “Red light/Green light 3:1″ AMRAP in 6 intervals of 90 seconds work/30 s. rest of: – 10 Atlas stone-to-shoulder (115/95 lbs) – 10 Axle ground-to-overhead (135/95 lbs) – 10 Sandbag cleans – 20 meter Farmers carry At call of “3-2-1-GO”, begin the WOD, completing the exercises as usual for the 90-second work interval. more »

April 14, 2014 | By | Reply More

Monday 4/14/14

CrossFit WOD: “Fight Gone Bad” With a continuously running clock, perform maximum reps in 60 seconds at each of 5 stations: – Wallball (20 lbs/16 lbs) – Sumo Deadlift High Pulls (75 lbs/55 lbs) – Box jumps (20″) – Push press (75 lbs/55 lbs) – Rowing (for calories) No rest between stations; 60 seconds rest more »

April 13, 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