Friday 8/1/2014

Primary lift: – Power cleans 3-3-3 followed by – Cleans 3-3-3-3 OR 4×6 @ 60% MetCon 5 rounds for time of: – 8 push press (95/65 lbs) – 12 pullups – 16 jumping lunges

July 31, 2014 | By | Reply More

Thursday 7/31/2014

Deadlifts AMRAP in 30 minutes at 85-90% of max (As discussed before in the topic of Dan John’s categories of “Sorta Max”, “Max”, “Max Max”, and “Max Max Max”, we’re doing these as percentages of your “Sorta Max”, or what you could come in and top-out at on any given day) Post results to comments more »

July 30, 2014 | By | Reply More

Wednesday 7/30/2014

CrossFit WOD MetCon 12 rounds on the minute of: – 5 front squats (95/65 lbs) – Max knees-to-elbowsScore is total number of Knees-to-elbows completed in the WOD SWOD: – Bench press 3×5, 5+ OR 4×6 @ 60% alternating with – Barbell rows, sets of 8-12 Gettin’ Stronger WOD will do the SWOD before the MetCon

July 29, 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