Unity is strength, knowledge is power and 

attitude is everything.

W.O.D. 121808:

"Fran"

21-15-9

squat thrusters

pullups

Momma W.O.D

"Baby Fran"

21-15-9

squat thrusters 

ring rows

Videos:

Fred on the ecomony

Bottoms up for a healthy heart

Enjoy the process, enjoy the road, but most of all enjoy the struggle! 

Even if it's not perfect, fight for it!!!

~ Adrian Bozman

The Definition of Commitment & Excellence 

W.O.D. 121708:

100 alternating dumbbell lunge transfers

Momma W.O.D:

50 military presses 

50 front squats

Article:

Soon to be 82 - Joe Pa - gets three year extension

"Believe deep down in your heart that you're destined to do great things."

~ Joe Paterno

Heather shows why we eat right and Crossfit.

W.O.D. 111608:

21 dumbell presses

50 overhead dumbbell situps

3 rounds

Momma W.O.D:

high planks

low planks

bottom to bottom squats

lunge holds

Interview:

A 2007 exclusive interview with Gary Taubes

 author of "Good Calories Bad Calories"

"The evidence becomes irrelevant. Everyone knows what the answer is, and it's a little frustrating even from my point of view, because no matter how much research you do, you're going after a monolithic dogma, in effect. And dogmas protect themselves."

~ Gary Taubes

OH(XMAS TREE)S

W.O.D. 111508:

50 Situps in 1:30

repeat until completed; adding :15 each round, 3 max rounds

30 pushups in 1:00

repeat until completed; adding :15 each round, 3 max rounds

50 squats in 1:00

repeat until completed; adding :15 each round, 3 max rounds

30 burpees in 1:30

repeat until completed; adding :15 each round, 3 max rounds

Momma W.O.D:

15 pushups

25 squats

15 ring rows

5 rounds

Articles:

Eating fruit, veggies cut breast cancer risk

Mac's passion, commitment, and excellence

"Every woman knows that carbohydrates is fattening."

~ Reginald Passmore and Yola Swindells

British Journal of Nutrition 1963.

Start your holidays start off right....

W.O.D. 110908:

4 rounds of:

30 box jumps 

squat thrusters

deck squats

Rules: However long it takes you to perform the 30 box jumps, that determines the length of your other two exercises in that round. 

Time each set of box jumps

Momma W.O.D.

30 minute walk/jog/run

"You must take your chance."

~William Shakespeare 

Box jumps and baby sitting!!!

W.O.D. 110808:

"Annie"

100 pullups

100 pushups

100 situps

100 squats

W.O.D. 110808:

10 ring rows

10 pushups

10 squats

10 rounds

"I cannot give you the formula for success, 

but I can give you the formula for failure - 

which is try to please everyone."

~ Herbert Swope

Big Dogs Use Barbells.

W.O.D. 110508:

10 alternating 50lb db lunges

10 50lb db swings

5 rounds

Momma W.O.D.

bottom to bottom squats

squats

high planks

pushups

Video Article:

Espn features the story on the amazing rise of Manny Paciqou.

Manny's story is proof of how trying your best can get you anything.

Manny fights Oscar De La Hoya Saturday Night

How to Build Muscle, Olympic Style.

I found this article on Crossfit Greyskull.

Basically talks about how if you wanna look and feel like an athlete....

Train like one.

"For one to press alot, one must press alot, comrade."

~ Pavel

URBN XMAS.

W.O.D. 110408:

800 meter sprint

50 situps

25 supermans

3 rounds

Momma W.O.D.

25 squats

25 sec over head holds

5 rounds

Articles:

9 tips for creating a happy life list

Your happiness could be contagious

"Success is not the key to happiness. Happiness is the key to success.

If you love what you are doing, you will be successful."

~ Albert Schweitzer

Forging Elite Fitness......

W.O.D. 120308:

7 front squats

7 shoulder presses

7 squat thrusters

7 rounds

Momma W.O.D.

5 front squats

5 shoulder presses

5 squat thrusters

5 rounds

Article:

Technology and how the brain works

"Physical fitness is not only one of the most important keys to a healthy body,

 it is the basis of dynamic and creative intellectual activity."

~ John F. Kennedy

Kimby in her new gymnastics playground.

W.O.D. 110208:

Gymnastics Practice

(try handstands, handstand pushups, headstands, summersaults, L sits,

ring work, and elevated pushups)

Momma W.O.D.:

30 minute walk/jog/run

"Seven days without gymnastics makes one weak."

~ Unknown

Wrecking Ball.

W.O.D. 110108:

50 situps in 1:00

repeat if you failed, adding 15 sec each round till complete

50 squats in 1:15

repeat if you failed, adding 15 sec each round till complete

50 pushups in 1:30 

repeat if you failed, adding 15 sec each round till complete

Momma W.O.D.

overhead holds

ring holds

ring rows

low planks

Article:

The Libertarian Moment

"Let's give the historians something to write about."

~ Propertius

Wells at Work.

W.O.D. 112808:

50 deck squats

25 deck squat burpees

100 squat thruster

Broken or Not (your choice)

Momma W.O.D.

100 squat thrusters

Video:

crazy looking dudes doing deck squat drills

Article:

Madness of Crowds

"Doing your best at this moment puts you in the 

best place for the next moment"

~ Oprah Winfrey

HAPPY THANKSGIVING!!!

W.O.D. 112708:

stuff yourself with some stuffing

pound down some mashed potatoes

gobble down some gravy

terrorize all the turkey 

destroy all desserts

YOU EARNED IT.

"Thanksgiving, after all, is a word of action"

~W.J. Cameron

K.K. Post W.O.D.

W.O.D. 112608:

400 meter sprint

50 mountain climbers

25 situps

5 rounds

Momma W.O.D.

30 minute walk/jog/run

Article:

MSNBC - Surviving the holiday buffet. 

"Fortune favors the bold."

~Virgil 

Eye on the Prize.

W.O.D. 112508:

dumbbell squat cleans

descending ladder 13- 1

perform the rep amount on each side

followed by 100 situps

Momma W.O.D.

25 squats

25 presses

4 rounds

Article:

A wake-up call for the sleep deprived. 

"Do whatever your heart leads you to do - but do it!"

~ T.X. Jones

All Business.

W.O.D. 112408:

Tabata Circuit

20 seconds on

10 seconds off

2 minutes each exercise

2 full rounds of:

shoulder press

burpees 

sumo deadlift highpulls

atomic situps

Momma W.O.D

30 push  presses

30 squats

10 pushups

4 rounds

Video:

"Deadlift: back angle" by Mark Rippetoe 

"Action is eloquence."

~ William Shakespeare

All Eyes on me.....

W.O.D. 112108:

Man Maker Team Workout

ascending man maker ladder 1-10 

followed by

descending man maker ladder 10-1

(to be politically correct its also a man magnet)

Momma W.O.D.

30 minute walk/jog/run

Video:

What's a man maker?

"I used to ask my mother, "How can I find the right woman for me?" and she always answers, "Don't worry about finding the right woman... concentrate on becoming the right man."

Leave it all on the floor.

W.O.D. 112008:

4 Stations

1 minute each

push press

atomic situp

russian swings

heavy farmers walk stair climbs

3 rounds

1 minute break between each round

Momma W.O.D

ring rows

 dips 

ring push ups

ring holds

"A man never gets to this stage in life without being 

helped, aided, shoved, pushed, and prodded to do better."

~ Johnny Unitas

Tough Love.

W.O.D. 111908:

10 Jumping Jacks

1 Burpee

50 Rounds

Momma W.O.D.

25 alternating lunges

10 incline pushups

5 push press

4 rounds

Website:

Greater Philadelphia Cares: volunteer. be the change.

"There's nothing wrong with tough love, as long as the love is unconditional"

~Unknown 

Form.

W.O.D. 111808:

:30 seconds of pushups

:30 seconds of situps

10 minutes of duration

Momma W.O.D.

5 pushups

10 squats

AMRAP in 15 minutes

Website:

Operation Phoenix

OP is a Crossfit initiative that will raise the necessary funds to equip the entire USMC with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. Every Penny will go to the USMC. Plus you get a pretty cool tee shirt.

"Nobody ever drowned in sweat."

~Unknown USMC Soldier

Old Gulph Hill Hell.

W.O.D. 111708:

1/4 mile hill sprints

5 rounds

or 

5k

Momma W.O.D.

10 squats 

100 meter walk/jog/run

10 rounds

Videos:

Crossfit Training Presence

Crossfit Kids "Fran" by Connor Martin

Article:

The Politics of Crossfit

"Sacrifice. It's the key to success.

Just make sure your sacrificing the right things."

~ Joe Petrusky

Rocker's Reaction to a W.O.D.

W.O.D. 111308:

40 - 30 - 20 - 10

russian kettlebell swings

overhead dumbbell situps

Momma W.O.D

20 russian swings

10 step-ups

5 rounds

Video:

Robb Wolf on insulin resistance

Article:

From mice to men: 10 lessons from the wild

"We have to understand that the world can only be grasped by action, not by contemplation. The hand is more important than the eye... The hand is the cutting edge of the mind"

~ Jacob Bronowski

Photography By Jared Castaldi

W.O.D. 111208:

5 sets of stairs

25 pushups

50 squats 

50 situps

3 rounds

Momma W.O.D.

30 minute walk/jog/run

Article: 

Learning for Everyone - WSJ

"Man's greatness lies in his power of thought."

~Blaise Pascal 

Remembering those ........

W.O.D. 111108:

10 squats 

10 burpees

10 rounds

Momma W.O.D.

36 squats

36 pushups

36 alternating lunges

36 pushups

36 squats

Happy Birthday B. Sure!

Video:

"What is Crossfit?" by Andy Stumpf (Part 2.)

Press:

ML magazine talks about Crossfit Select!! 

"It's the constant and determined effort that breaks

 down all resistance and sweeps away all obstacles."

~Claude M. Bristol

Crossfit Select's Newest Coach - Aimee Lyons!!

Aimee established the Crossfit K.O.P. affiliate. 

Today she joins me in the great start of a winning team.

She brings a passion and dedication to Crossfit that will help her succeed.

We can't wait to see her grow as our newest coach. 

W.O.D. 111008:

100  dumbbell front squats

Momma W.O.D.

100 air squats

Website:

Aimee's Crossfit Select blog

"Teamwork is the fuel that allows common people to attain uncommon results."

~Unknown.

A beautiful day in the neighborhood.

W.O.D. 110708:

800 meter run

25 jump squats

3 rounds

or

max rep dumbbell chest press

max rep pushups

5 rounds

Momma W.O.D.

50 alternating lunges

50 walkouts

"The ability to convert ideas to things is the secret to outward success."

~ Henry Ward Beecher

Our 44th President

W.O.D 110608:

44 reps of the following

pushups

situps

squats 

pullups

burpees

Momma W.O.D.

squat therapy session

"You can change things until you change yourself"

Step into the light.

W.O.D. 110408:

30 burpees in 1:30

if completed you are done.

if unable to complete you must perform

30 burpees in 1:45

if completed you are done.

if unable to complete you must perform

30 burpees in 2:00

that is the final task pass or fail.

Momma W.O.D.

30 minute walk/jog/run

Article:

World hopes for a less arrogant America

"Dreams come true if you survive the hard times."

~anonymous 

City of a Champion.

W.O.D. 110308:

25 air squats

10 sets of stairs

4 rounds

Momma W.O.D.

bottom to bottom squats

pushup practice

overhead dumbbell holds

Video:

Sherwood Squat Trick

Phillies Final Out and Celebration

"World M*th&erF*&%^ing Champs"

~Chase Utley

You know you were great when you get a statue.

MJS

W.O.D. 102908:

5 sets of 5 push press

5 sets of front squat

5 sets of 5 squat thrusters

heavy and increasing in weight

Momma W.O.D.

5 air squats > 10 second bottom to bottom

5 rounds

5 push ups > 30 second high plank

5 rounds

1 minute low planks

5 rounds

"Satisfaction does not come with achievement, but with effort.

 Full effort is full victory."

~ Mahatma Gandi

Birds eye view from The Bank.

W.O.D. 1028008:

5 Push ups

10 sit ups

15 squats

amrap in 20 minutes

Momma W.O.D.

5 Pushups 

10 Squats 

amrap in 15

"Picture yourself vivdly as winning, and that alone will contribute immeasurably to success."

~ Harry Emerson Fosdick