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So far Coach has created 118 blog entries.

Easy, healthy recipe from Coach Tia

Here is a recipe I created. It is Paleo, Whole30 and Low FODMAP compliant. Enjoy! - Coach Tia Leftover Turkey Soup 1 Tbs garlic infused olive oil 1 Tbs ghee 1 bunch scallions, green parts only 2 large carrots 2 large ribs celery 1 large parsnip 1 medium sweet potato 1 medium red potato 1 [...]

By |2019-01-17T20:13:22+00:00January 17th, 2019|Coaches' Corner|

What are your 2019 Goals?

You may have noticed the large white board labeled “2019 Goals” on the wall we just put up. Many of you have already started to write down many things you aspire to accomplish!  Some of you might be like me, staring at the board thinking “uhhhh….what DO I want to do?” You may not be [...]

By |2019-01-17T19:56:59+00:00January 17th, 2019|Coaches' Corner|

Wednesday 12-5-18

  Performance: 40/30 cal. Assault Bike Then: 200-m KB Carry (24/16 kg) 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 40/30 cal. Assault Bike   Fitness: 30/20 cal. Assault Bike Then: 200-m KB Carry 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 30/20 cal. Assault Bike

By |2018-12-04T20:00:57+00:00December 4th, 2018|WOD|

12-5-18

Performance: 40/30 cal. Assault Bike Then: 200-m KB Carry (24/16 kg) 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 40/30 cal. Assault Bike Base: 30/20 cal. Assault Bike Then: 200-m KB Carry 12 KB Shoulder-to-Overhead (6 each side) 4 rounds 30/20 cal. Assault Bike

By |2018-12-04T20:00:45+00:00December 4th, 2018|Uncategorized|

Tuesday 12-4-18

  Performance: Squat Snatch Complex 1 Power Snatch 1 Hang Squat Snatch 1 Squat Snatch 5 sets Squat Snatch Find your heaviest 1RM Fitness: Squat Snatch Complex 1 Power Snatch 1 Hang Power Snatch 1 OH Squat 5 sets Power Snatch + OH Squat Find your heaviest 3RM

By |2018-12-03T20:18:52+00:00December 3rd, 2018|WOD|

Monday 12-3-18

  Rx 4-6-8-10 and so on … Box Jumps (24/20 in.) Handstand Push-ups Anchored Weighted Sit-ups (16/12-kg.) AMRAP 20 min. Fitness 4-6-8-10 and so on … Step-ups Pike Push-ups Anchored Sit-ups AMRAP 20 min.

By |2018-12-02T20:00:00+00:00December 2nd, 2018|WOD|

Saturday 12-1-18

  “Moving Mountains” Teams of 2 or 3 For time: Ground to overhead accumulate 10000/7500/co-ed 8750 pounds total Every 90 seconds, perform 20 mountain climbers

By |2018-11-30T20:00:29+00:00November 30th, 2018|WOD|

Friday 11-20-18

  Find heavy Thruster 4-6 reps unbroken 15 min Optimus prime 7 min AMRAP wall balls at the top of every minute, 5 deadlifts P: <225/155, 20/14 F: <185/125, 14/10 B: < 135/95, 10/8

By |2018-11-29T20:00:52+00:00November 29th, 2018|WOD|

Thursday 11-29-18

  "Mobility Madness" Rowling - 5 rounds. Walking Samsons for every meter over or under Limber 11 Jefferson curls 12-15 reps with KB or DB standing on box or plates Foam Roll - Hips/Lumbar/T-spine/Shoulders/Lats/Chest Static stretches: -pigeon stretch - couch stretch - lying t-stretch - banded upper body stretches - hang from bar - runners [...]

By |2018-11-28T20:00:50+00:00November 28th, 2018|WOD|

Wednesday 11-28-18

  Athletes choice: Snatch or clean dragon Snatch: 10 min: build hang power snatch + OHS (3+3) 10 min: build 3 position snatch (high hang, hang from knee, floor) 10 min: build snatch deadlift + snatch pull (3+3) Clean: 10 min: build hang power clean + FS (3+3) 10 min: build 3 position clean (high [...]

By |2018-11-27T20:00:11+00:00November 27th, 2018|WOD|