WOD 4.15.15

April 14, 2015 | Posted in Daily WOD | By

Workout of the Day 4.15.15

Skill of the Day 

Coach’s Choice

Strength

Shoulder Press

  • 5×3@70%

Perform 5 box jumps between sets

CrossFit WOD

15min AMRAP of:

  • 5 Deadlifts 155/225
  • 3 Wall Walks
  • 1 Rope Climb

Coaches of the Day!

Wednesday

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WOD 4.14.15

April 13, 2015 | Posted in Daily WOD | By

Workout of the Day 4.14.15

Skill of the Day 

Muscle Snatch + Drop Snatch

  • 3 Rep EMOM for 5 minutes

Strength

Deadlift + RDL

  • 5 X 3 @ 60%

CrossFit WOD

21-15-9 of:

  • Thrusters 65/95
  • Over Bar Burpees

Coaches for the Day!

PicMonkey Collage

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WOD 4.13.15

April 13, 2015 | Posted in Daily WOD | By

Workout of the Day 4.13.15

Skill of the Day

Ring Support with L sit

  • 5 Rounds, 20 seconds on 20 seconds off

Strength

Back Squat 5 X 3 @ 70%

Rest 2 minutes between sets

CrossFit WOD

6 Rounds for Time:

  • 100 meter sprint
  • 10 air squats

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WOD 4.10.15

April 9, 2015 | Posted in Daily WOD | By

Workout of the Day 4.10.15

Skill of the Day 

Hollow Rocks

  • 4 rounds (30 seconds on, 30 seconds off)

Strength Work 

Dumbbell Bench Press

  • 5X5 each arm

CrossFit WOD

Nora’s 27th Birthday WOD!

2 – 7 minute AMRAPs

  • 4 – Rope Climbs
  • 13 – Back Squats 95/135
  • 88 – Double Unders

Rest 2 minutes between sets

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WOD 4.9.15

April 8, 2015 | Posted in Daily WOD | By

Workout of the Day 4.9.15

Skill of the Day 

5X6 Weighted knee raises

Strength Work 

Clean + Front squat

  • 5X5 @ 60%

Rest 2 minutes between sets

CrossFit WOD

4 Rounds for Time:

  • 20 kettlebell snatch (alternate arm) 35/53
  • 10 clapping push-ups

 

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The Perfect Coach

April 8, 2015 | Posted in The Word | By

By: Jeremy Warner

I have been doing a lot of thinking about a topic that I hold near and dear to my heart: BEER! Yes, you read that line correctly, and now that I have your full attention I can get back to the topic at hand.

What makes a “Perfect” Coach?

First of all I do not think that “Perfect” is obtainable, there is only better. What can make a Better Coach? That depends solely on what you, the athlete, is looking for. Here is what I have come to realize over my time as a Coach/Mentor/Instructor/Drill Sergeant.

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  • A Better Coach should be tirelessly looking for opportunities to improve their coaching craft, reading various forms of literature, watching videos, and offering to help athletes personally, just to improve their ability to convey accurate information and safe programs.
  • A Better Coach should be looking for ways to lead from the front, setting a positive example for their athletes while fostering a healthy environment around them. A Better Coach knows what works and avoids what causes harm as they have been their own experiment, testing the work they would assign their athletes.
  • A Better Coach knows what it is like to deal with difficult times, and they can sympathize with an athlete during a heavy set of back squats, or a long MetCon that seems endless, as they too have been in that dark place before. A Better Coach can shed light into that dark place with their words of encouragement and positive attitude. You believe in your Coach and your Coach believes in you.

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  • A Better Coach has a set of morals that is in line with the highest standards. They are unwavering in their loyalty to the community they have helped create and would protect their community from those who would diminish the value of the community by any means necessary.
  • A Better Coach will not take NO for an answer. There is no “I QUIT”, “I CAN’T”, or “IMPOSSIBLE.” A Better Coach will work an extra hour of everyday, an extra day of every week until the athlete believes in their ability as strongly as the coach does.

As you start looking for a “Coaching Job” please take into consideration these five little items that illustrate the tip of the iceberg into an emotionally draining but extremely rewarding career field. Athletes, work hard and hold your coaches as accountable as they hold you.

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WOD 4.8.15

April 7, 2015 | Posted in Daily WOD | By

Workout of the Day 4.8.15

Skill of the Day 

Coach’s Choice

Strength Work 

Shoulder Press

  • 5X5 @ 60%

Perform 5 box jumps between sets

CrossFit WOD 

2 Rounds for Time:

  • 800 meter run
  • 20 knees to elbow

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WOD 4.7.15

April 6, 2015 | Posted in Daily WOD | By

Workout of the Day 4.7.15

Skill of the Day 

Muscle Snatch + Drop

  • Snatch 3 repetitions EMOM for 5 minutes

Strength Work 

Deadlift + RDL

  • 5X5 @ 50%

Rest 2 minutes between sets

CrossFit WOD 

Anyway for Time:

  • 100 Sandbag get-ups
  • 50 pullups

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Weekly Update – April 5th

April 6, 2015 | Posted in The Word | By

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WOD 4.6.15

April 5, 2015 | Posted in Daily WOD | By

Workout of the Day 4.6.15

Skill of the Day 

Ring support with L-sit

  • 5 Rounds, 20 seconds on/off

Strength Work 

Back Squat 5X5 @ 60%

  • 2 minute rest between sets

CrossFit WOD 

  • 250m- Row
  • 75- Double Unders
  • 250m- Row
  • 50- Double Unders
  • 250m- Row
  • 25- Double Unders

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