Monthly Archives: January 2015

You Don’t Suck As Much As You Think You Do… by Lisbeth on January 29, 2015 If you’re going to get better at this fitness thing (or anything), then you need to accept one fact: You do not suck as much … Continue reading →

If you want something, you have to go after it. Every day – every second! – you aren’t working for your goals and dreams, you’re falling further from them. If you want something, you have to write it down. You … Continue reading →

PREPARATION: 15-10-5 of: PVC Thrusters Push Ups Slam Balls STRENGTH: From the main page of CrossFit.com: 1-1-1-1-1-1-1 Thruster to Push Press to Split Jerk Heavier each round Met-Con WOD:  25 Calorie Row 25 KB Swings 25 Air Squats 25 Hollow … Continue reading →

FITNESS: “An evolving  journey and exploration of the connection between spirit, mind and body WHILE attempting to discover physical potential WHILE leading to discovering purpose and producing longevity of oneself” (OPT) Workout will be posted by noon PREPARATION: 3 rounds … Continue reading →

workout will be posted after a Coach’s meeting at the Moose this evening – data will be gathered, synthesized, scrutinized and then decisions will be made by the panel of experts…. Consider the following, written by a fellow CrossFit Coach, … Continue reading →

“CONSTANTLY REMIND YOURSELF TO LOVE THE BATTLE. Love the process, the fight, the marshaling of your resources, the pushing, the falling back, the breakthroughs, the struggles. Loving to win is easy. Loving the process moves you to a whole new … Continue reading →

PREPARATION: 16  DB Hot Potatoes (ask Rusty) http://www.menshealth.com/deltafit/3-exercises-flatten-your-belly?adbid=10155066841745207&adbpl=fb&adbpr=56916320206&cid=socFit_20150118_38934667 STRENGTH: 6 sets of: 2 Push Press + 1 Jerk Heavier each set Met-Con WOD: Three rounds of the following for time (but keep reps rock-solid) 5 Handstand Push Ups 10 Alternating … Continue reading →

PREPARATION: 10 Shoulder Dislocates with PVC 10 Good Mornings with PVC 10 OHS with PVC Bar Complex: 5 Snatch Deadlift; 5 Muscle Snatch; 5 OHS; 5 Snatch Balance STRENGTH: 5-5-3-3-1-1 Snatch (heavier each set) Met-Con WOD: The following can be … Continue reading →

PREPARATION: 30 Alternating KB Snatch light 10 Push Ups 20 Alternating KB Snatch medium 10 Push Ups 10 Alternating Snatch heavy 10 Push Ups STRENGTH: 5 sets of 5 Bench Press (heavier each set) Met-Con WOD: 3 cycles of the … Continue reading →

PREPARATION: 2 rounds: 20 seconds of Air Squats; 10 seconds REST 20 seconds of Push Ups; 10 seconds REST 20 seconds of Pull Ups; 10 seconds REST 20 seconds of Sit Ups; 10 seconds REST STRENGTH: Push Press 5-5 Push … Continue reading →