Wednesday, May 15, 2013


WOD for Wednesday 5/15:

Skill: 3x
10 med ball front squats
10 med ball cleans
10 med ball slams

Strength:
3 rep max front squat

Wod:
Karen
150 wall balls for time


Today should be a fun one guys! Karen is one of those workouts that takes a lot of mental toughness. Come ready to focus and push yourself to the next level! I look forward to seeing you guys at the gym. Coach Danny will be coaching today. Take all of the insight you can from him. This guys knows his stuff, and he is STRONG!!


Monday, May 6, 2013

WOD for Monday 5/6/13:


Skillwork: double unders and clean & jerk

Then...

21-15-9
Clean & jerk
Knee to elbow

*At the beginning of each round 50 DU's

Coach Sam will be coaching today and from here on out. She is an awesome coach. Get ready to learn a TON!

Today is going to be an awesome day to work on skill and then hit an awesome workout! Come ready to get your first double unders, OR if you already have the double under down, today is the day to work on stringing a lot of them!

Here is a cool video on the double under:


Thursday, May 2, 2013

WOD for Thursday 5/2/13:

Overhead Squat 3-3-3-3-3

Then...

30 sec of burpee
1 minute of OHS
2 minutes of KBS
3 minutes of Row

rest 2 minutes

REPEAT!

I have a BIG announcement to make! Starting this coming Monday, Coach Sam is going to be taking over the Teens Program. She is an awesome coach, and I am so excited to see where you guys will go from here. Coach Fernando will also be spending a lot of time helping out. These guys are FILLED with knowledge so be sure to pick their brains, come ready to work, and have fun! I will still be at the gym all the time, so you can always come find me to chat, ask questions, or just hangout. You guys have been so awesome. I love working with you, and I wish I had all the time in the world. Work has me pulled in so many directions. Keep up the amazing work, and get ready for tutoring to start back up again soon.

You guys ROCK! Can't wait for an awesome final workout with you. Don't worry, I'll come around often to make sure you are getting things done.

Let's do work today!!

Tuesday, April 30, 2013

WOD for Wednesday 5/1/13:

Deadlift 10-5-3-1


Then...

In 2 minutes:
Row 200
in remaining time as many deadlifts as possible

5 rounds

I look forward to seeing you guys this Wednesday! Come ready for some great deadlifting. We are starting with a high rep set of 10 and will gradually add weight and complete smaller sets, finishing up with a heavy single rep. Today could be a PR day for you guys! Come ready to work.

Below is a great video on some mobility work you can do to help with the deadlifts! We'll hit this tomorrow.

Sunday, April 28, 2013

WOD for Monday 4/29/13:

Fight Gone Bad!!

1 minute each of:
WALL BALL
SUMO DEADLIFT HIGH PULL
BOX JUMP
PUSH PRESS
ROW
*REST

3 rounds

This should be an AWESOME one, guys. Come ready to work hard and put the effort in. This workout has 1 minute rounds of 5 different movements. There is also a built in rest, so don't save anything! GO all out for every minute, and you will see awesome benefits.



Wednesday, April 24, 2013

WOD for Thursday 4/25:

Run 300 meters
25 KBS
Run 300 meters
25 burpees
Run 300 meters
25 box jumps
Run 300 meters
25 push press
Run 300 meters
25 wall ball

Today is a bit of a longer workout, so come ready to run! It should be a lot of fun. What a great way to finish off the week. CrossFit is going to test you time and time again, and this is another great example of a workout that presents a choice for you to make. You can take the 300 meter runs as a time to just jog it out and rest, OR you can really push, never stop moving, and take today as an opportunity to really improve. What will you choose?? Come ready to work hard!

Coach Sam will be subbing today for me. She has so much knowledge as a coach, so be sure to pick her brain! Have a blast, and finish this week off right.

WOD for Wednesday 4/24/13:

Find a heavy 1 rep Thruster

Then...

8 minute AMRAP:
8 thruster
8 pull up

You guys had quite a few questions about nutrition when we met on Monday, so I wanted to shed some light on what the primal diet is, and how it has worked for many athletes. The main idea here, guys, is that you simply want to eat REAL food, which means nothing with labels, packaging, additives, or processed ingredients. There should be one (maybe two ingredients) and you should be able to pronounce it! This might seem hard at first, but trust me, over time it is so worth it. You'll feel better, perform better, and study better too. Feel free to ask me any questions you might have. I am here to help and support you on your fitness journey!

Check out the video below for some more information: