Live Fit and Sore

Category: WOD

  • Back Squat at ya!

    Oh it was a backsquat kinda day. I tweaked my shoulder/neck yesterday doing the press so I was very happy to hear that we were not going heavy with the back squats. I actually like this lift — it puts my broad shoulders and strong legs to good use! Warmup Drills 33lb barbell 10 deadlifts…

  • Becoming a Kitchen Ninja

    I shared this post on the CrossFit Impavidus Whole Life Challenge Blog for the 40+ athletes now entering week 4 of their 8 week transformation… Let’s talk about the Kitchen and cooking! You may be a ninja in preparing foods. Notice I didn’t say creating or mastering the kitchen. I hope that this challenge will help…

  • CrossFit: Grace

    Today, we met up with CrossFit girl Grace again. We have been doing cleans, power cleans, clean and jerks for some time now. Seems like every time I go to workout, we are doing some sort of oly lift with the word clean in it. I’m not complaining because strength work is key to getting…

  • Be Better Today Than Yesterday…

    This weekend I am busy again attending a CrossFit Kids Trainer Course, so I can begin to help shape some kids in their healthy and fit life. What a great feeling that is — being able to help lay the foundation that will hopefully stick with them as they grow up and out. I didn’t…

  • It’s all about your Core!

    It sure was a whirlwind weekend without any downtime but sometimes that’s a good thing. The CrossFit Gymnastics Trainer Course was awesome. I learned so much about how to help others learn basic movements of gymnastics but even more important to me personally, I learned about how to help myself and become aware of where…

  • Don’t Let It Stop You

    I’m feeling pretty good even though I still have the remnants of the chest cold making itself known. My allergies are also kickin in, gotta love Spring in Northern VA and then add in my asthma and CrossFit Impavidus is undergoing major construction, expanding, so there is a ton of drywall dust in the air.…

  • Squats and Fish Oil

    We did a good shoulder workout today! Warmup 50 Double Unders 2x bear crawl inchworm Push up Hollow Rocks Mobility Skill Handstands WOD As many rounds as possible in 12 mins of: 3 Handstand Push-ups 6 Kettlebell Swings 9 Knees-to-elbows 10 Rounds.

  • Power Snatch

    Because of the chest cold, I skipped 5 days in a ROW working out. Unheard of for me really! But I am now well rested and reset and ready for some progress! Warmup 150 Single Jump Ropes/50 Dus 2x 10 Squats 5 Burpees 25Ft Walking Lunges 10 Pass Thrus 10 Good Mornings Skill Snatch WOD…

  • Getting Back to Nature

    I had a great day yesterday. The weather was perfect, I am off from work and I spent a large part of the day with my kids, outdoors being active. We went to Great Country Farms and just ran around, climbed on things — got back to nature! It was such a great day and…

  • Get Ready to Know Better: Whole Life Challenge

    Tomorrow we kick off the Whole Life Challenge at the gym — helping athletes learn how to get on track with their nutrition and fitness. Last time we held this we really changed some people’s lives, so I am so excited to see what happens this go around. It’s one of the most rewarding things…