image description

Archive for March, 2015

March 31, WOD

Posted by Jenn on March 30,2015

Glute Activation Strength Session 3×5 Dead lift 3×5 Good Morning Wod 3 Rounds 250 m Row 5  Close Goblet Squats 15 Kettle Bell Swings Coach Swagar’s Quote of the day : “Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.” Vince […]

March 30, WOD

Posted by Jenn on March 29,2015

Shoulder Mobility Agility Work Wod 5 Rounds 10 Box Jumps 8 Pull Ups 6 Hand Stand Push Ups Coach Swagar’s Quote of the day: ” Success is not final, failure is not fatal: it is the courage to continue that counts.” Winston Churchill  

March 27, WOD

Posted by Jenn on March 27,2015

WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.  Post Work out 3×8 AYIY 3×12 Kettle Bell Swings 3×12 Side Lunges

Ethical Coaching

Posted by Jenn on March 26,2015

  Ethical Principles and behavior’s are a basic requirement for coaches of all sport. As the sport landscape changes, so does the behavior and educational background of the “coach”. The Coaching Association of Canada has some basic ethical concepts that all coaches, CROSSFIT, included should take into account. One that strikes a cord with me […]

March 26, WOD

Posted by Jenn on March 25,2015

Body Health Skills Session 3×10 Over Head Squat from a Narrow Grip 3×8 C2B Pull Ups 3×8 Ring Rows Wod 4 Rounds 250 M Row 15 Kettle Bell Swings 10 Burpees 5 Push Ups Coach Swagar’s Quote of the day: “To believe in something, and not to live it, is dishonest.” Mahatma Gandhi  

March 25, WOD

Posted by Jenn on March 24,2015

Shoulder Health Skills Session 3×2 Rope Climbs 3×8 Lunge to Hand Stands 3×12 Skater Squats 3×8 Weighted Push Ups Wod 10 Min Emom 5 Hang Power Clean 1 Spilt Jerk   Coach Swagar’s Quote of the day: ” Be humbled by your own abilities… ”

March 24, WOD

Posted by Jenn on March 24,2015

Hip Mobility Skills Session 3×8 OHP 3×6  Ring Dips 3×2 Lengths Sled Pull Wod 14 Min Amrap 12 Kettle Bell Clean and Jerk 10 Wall Ball Lunge Shots 8 Ball Sprawls 6 Thrusters Coach Swagar’s Quote of the day: ” Be a little bit better today … ” Jenn Swagar

March 23, WOD

Posted by Jenn on March 23,2015

Thoracic Mobility Skills Session 3×10 Front Squats 3×8 K2E 3×8 Straddle Raises Wod 3 Intervals 21 Dead Lifts 15 Box Jumps 60 Sec Rest Bonus Round Tabata Hollow Rocks Coach Swagar’s Quote of the day: “A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success.”Elbert Hubbard

March 21, WOD

Posted by Jenn on March 21,2015

Shoulder Mobility Strength  Session 3×10  Back Squat 3×10 GHD Sit Ups 3×10 Straight Arm Pull Downs Wod  3  Rounds 12 Kettle Bell Swings 12 Kettle Bell OHS 12 Kettle Bell Snatch 12 Kettle Bell Lunges Coach Swagar’s Quote of the day: “Never mistake activity for achievement.”John Wooden  

March 20, WOD

Posted by Jenn on March 20,2015

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up […]