WODs

Thursday 3/5/2015

CrossFit WOD SWOD – Clean and Jerks 4×3@ 80% TBW or @ LPW MetCon: “Blackjack: situps and supermans” All rounds add up to 21 (can be scaled to 18 or 15 totals) – 1 situp     20 supermans – 2 situps   19 supermans – 3 situps   18 supermans – 4 situps   17 supermans – 5 situps   more »

March 4, 2015 | By | Reply More

Wednesday 3/4/2015

CrossFit WOD MetCon: “Diane” 21, 15, and 9-rep rounds for time of: – Deadlifts (225/155 lbs) – Handstand pushupsSWOD – Shoulder press 4×4(+) @ 75% Gettin’ Stronger WOD – complete SWOD before MetCon

March 3, 2015 | By | Reply More

Tuesday 3/3/2015

CrossFit WOD SWOD – Back squats 3×5(+) @ 80% TBW or @ LPW MetCon 5 rounds for time of: – 7 front squats (135/95 lbs) – 20 meter stop-and-go farmers’ carries (150/100 lbs) Gettin’ Stronger WOD SWOD – Back squats 3×5(+) @ 80% TBW or @ LPW followed by – Goodmornings 5-5-5 MetCon 3 rounds more »

March 2, 2015 | 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