(and 4 things your coach should expect of you) The depth and breadth of a trainer’s capacity in each of these areas affects not only whether he or she becomes more fit but also the degree to which the client becomes more fit. Athletes should always be looking for and expecting the very best qualities in their coaches. If you … Read More
CrossFit After 40
I am a wife, mom of two and a Gigi to two. For many years, I have not been in the best of health and very out of shape. When I turned 40, a wellness exam showed me what I already knew in my heart – high blood pressure and diabetes. My doctor suggested a dietician consultation and even told … Read More
Getting Fit To Live Better
Even now if you looked at me. Even now if you looked at me you might miss that I workout at least three times a week and aim for four to five times per week. I don’t always eat right but I do try. I have said phrases during a workout like “I can feel the blood running through my … Read More
Strongman
CrossFit Citadel – Strongman Zercher Yoke or Axle Carry EMOM until to failure Zercher Yoke or Axle carry x 50ft Men and women start with an empty yoke or axle. Men add 20 pounds per minute. Women add 10 pounds per minute. Continue to complete a 50ft carry EMOM until you cannot finish the carry within 60 seconds. Unlimited … Read More
Misguided Journey
As a CrossFit athlete, I can reflect on the changes that I have made in my lifestyle and admire the progress that has been made; but as a CrossFit athlete, I must continue to look forward, constantly moving in the direction of my next goal, my next challenge, my next victory! My chosen lifestyle is not a destination, but a … Read More
Citadel 2016 Holiday Team Challenge
Community. Integrity. Fortitude. 48 days of breaking vices and building virtues The Goal: Band together with a team of your choosing for inspiration, challenge, and accountability. On November 14th we begin emptying our lives of nonsense and join together to better understand and improve upon our core values of community, integrity, and fortitude as we apply these values to our … Read More
“Murph”
CrossFit Citadel – CrossFit Warm-up Animal Instincts (No Measure) Crab Crawl x 30 feet Duck Walk x 30 feet Inch Worms x 30 feet Bear Crawl x 30 feet Couch Stretch x 2 minutes/leg Metcon Rx(+): Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, … Read More
Rockin’ 80’s Community WOD
Community WOD: April 2016 Warm-up Classic (No Measure) Row 350 Meters 15 Sit-Ups 15 Push-Ups 15 Ring Rows 25 PVC Pass-Throughs Metcon Metcon (AMRAP – Reps) “ABS, BUNS, AND THIGHS!!” In this workout you will spend one minute at each of 5 stations, resulting in a 5-minute round after which a one-minute break is allowed before repeating. This event calls … Read More
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