Check out our Logo design!

Everyone's tail is a little sore from yesterday's ride through the trails in Mercer County Park so we took the time on a rest day to brainstorm our affiliate's logo. FYI..... That is me "pushing" and "pulling". Photos and Photoshop work courtesy of my sister Brielle, with creative input from myself and Shirley. Stay tuned for apparel, flyers, and business cards.

Backyard Friday evening fun

Brielle and Greg getting their Friday evening WOD. Both did an awesome job. Way to hang in there Brielle even after being burnt out from a tough week of work. 7 reps of Ring Rows, Rice Bag Cleans (10-15lbs), and Burpees - as many rounds as you can for 12 minutes.





















My dog Judo getting his WOD in too. Root pulls followed by ball chase sprints.

Deadlifts for lunch

3-3-3-3-3-3-3 Deadlifts. Started with 225 and by round 4 was up to 275. Probably could have bumped up to 280-285 on the 6th and/or 7th round, but that 275 felt heavy! Thumbs are feeling like road rash from my hook grip. Thank goodness for chalk but next time I'm adding some tape as well. Love the effect of the room bubbling in and out like in the Matrix after you set the weight down. Priceless!!! :)

Shirley getting it in!

100M sprint / backward run return
15-12-9 (12kg Kettlebell swings followed by jumping pull-ups)

Great job tonight Shirley. Intensity was there with a time of 4:56.

My Lunch with Fran. Lovely Misery as Usual!

You know the deal! 95lbs. Thrusters X Pull-ups. 21-15-9 for time. My left shoulder is feeling decent so I went unscaled today for a time of 10:46. Nothing to write home to mom to but felt good to finish without scaling down the 95lbs. Just stopped sweating now after a cold shower and an hour after the workout.

Another 3 of the 9 movements.

Still recovering from Tabata squats the other day, Shirley drilled 3 more of the 9 movements; Press, Push-Press, and Push-Jerk. She gained a new appreciation for what is made to look so easy by others who have had hours of practice executing the movements to near perfection. Wait until we go over the Snatch! In coaching, I am able to find address even my own faults. Its awesome how we all benefit and push eachother.

Todays WOD for Greg and Brielle:

3 rounds of below for time.
-100m sprint followed by running backwards to start position.
-15 Kettlebell swings. (Greg swinging the 16kg bell and Brielle the 12kg bell.)
-9 Jumping pull-ups.

Brielle - 6:45
Greg - 6:57

Awesome Work Guys!!!

Today Brielle and Greg got to sample a scaled Helen after drilling kipping pull-ups and jump assisted pull-ups. Mind you this is their 2nd day after yesterdays drilling of the squat, front squat, and overhead squat, followed by a 1/2 tabata squat session of four 20 second intervals with 10 seconds rest. Rest was the hold of the bottom squat position of course :) Both days have been great and they have tackled both WODs with great intensity and heart! They are well on their way.

CrossFit Push/Pull starts today!

Excited!!! Just completed my CrossFit Level 1 Cert this past weekend in Vassalboro, Maine at the Maine State Police Academy. Awesome time and received the CrossFit Gospel straight from the horses mouth. All the instructors were incredible wells of knowledge with so much enthusiasm to share. The participants created such a positive and encouraging vibe that helped push eachother to their max. Looking forward to sharing my CrossFit experiences and knowledge with the Trenton, NJ area community. Lets get it in!!!