Kettlebells by Pain

W.O.D. 093008:

5 pushups

10 situps

15 squats

amrap in 20

Momma W.O.D.

Skill Day

Today, try ring pullups, one-legged squats for balance and work on the bottom of the squat.

Break a sweat with a serious power walk.

Articles:

How to interpret your blood work

The soft science of dietary fat by Gary Taubes

"We judge ourselves by what we feel capable of doing, 

while others judge us by what we have already done."

~Henry Wadsworth Longfellow

HQ  Director of Training - Nicole Carroll.

W.O.D. 092908:

400 meter walking lunge 

Momma W.O.D.

400 meter run

15 step ups

15 pushups

4 rounds

Articles:

Dear Gwyneth Paltrow's Trainer,

Getting off the crack...by Nicole Carroll

"Adversity has the effect of eliciting talents which, 

in prosperous circumstances, would have lain dormant"

~Horace

Whiteout

Rest Weekend 092708 092808:

The next two days bring on some exciting area sports.

No. 12 Penn State (4-0) vs No. 22 Illinois (2-1)

Saturday Sept. 27th

University Park, PA

8:00 PM ET

After cruising through non-conference play, Penn State opens Big Ten play against Illinois. the Nittany Lions have scored more points in four contests that any team in the 122-year history of the program. The Illini are coming off a by week. Penn State has won 23 of their last 25 at home. Expect a whiteout and lots of noise from Happy Valley.

WE ARE !!!

Phillies (Moyer) vs. Nationals (Lannan)

Saturday Sept. 27th

3:55 PM ET

Phillies (Hamels) vs. Nationals (Perez)

Sunday Sept. 28th

1:35 PM ET

The Phillies Magic Number is 1.

The Phils are one game away from clinching their second straight NL East Division Title.

Sunday Sept. 28th

Eagles vs. Bears

8:15 PM ET

After a 2-1 start the Eagles travel to soldier field to tackle the 1-2 Bears. With a banged up McNabb and possibly no Westbrook this Sunday matchup could prove to be a test.

Get your popcorn ready! (no butter obviously)

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

~Joe Paterno

This pic just had to be in color to do it justice.

W.O.D. 092608:

125 pushups

Momma W.O.D.

15 one hand kettlebell deadlift (right then left)

10 pushups

15 one hand kettlebell deadlifts (left then right)

10 ring rows

5 rounds

Crossfit Journal:

The Push-up by Greg Glassman

"If you want to make life easy, make it hard."

~Johann Wolfgang Von Goethe

If we get knocked down, we get right back up!!

W.O.D. 092508:

"Select Circuit"

5 minute rounds

5 exercises

1 minute each in duration

1 minute break between each set

push press

dips

situps

renegade rows

burpees

count your reps

Momma W.O.D.

500 meter row

21-15-9

lunges

push press

Wall Street Journal Article:

 Look Who's Irrational Now 

"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."

~Michael Jordan, 23.

Running down a dream......

W.O.D. 092408:

400 meters

25 air squats 

400 meters

50 air squats

400 meters

75 air squats

400 meters

Momma W.O.D.

"Broomstick Baby"

25 back squats

25 front squats

25 overhead squats

200 meter powerwalk

25 presses

25 push presses

25 push jerks

200 meter power walk

25 deadlifts

25 sdhp

200 meter powerwalk

25 cleans

25 snatches

200 meter powerwalk

all movements done with pvc pipe or broomstick

 Articles:

Apple iphone ultra compact USB power adapter exchange program

Attitude, the only meaningful fundamental

by Mark Twight 

"Our attitudes control our lives. 

Attitudes are a secret power working 24 hours a day, for good or bad. 

It is of paramount importance that we know how to harness and control this great force."

~ Tom Blandi

The sun shines on those who WORK HARD.

W.O.D. 092208:

21-15-9

sumo deadlift high pull

pushups

Momma W.O.D.

sumo deadlift high pull

pushups

New York Times:

Instead of to diet, they're eating to enjoy.

"The great pleasure in life is doing what people say you cannot do."

~ Walter Bagehot

We climb to the top with consistency and commitment. 

W.O.D. 092208:

5k

Momma W.O.D.

18-14-10-6-2

Ring Rows

Push ups 

One arm kb deadlifts

"Just Do it"

Its a really nice ceiling. 

W.O.D. 091908:

100 Burpees 

Momma W.O.D.

100 dumbbell squat thrusters

"If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying 

"Here comes number seventy-one!" 

~ Richard M. Devos

Joy and Pain like Sunshine and Rain

W.O.D. 091809:

150 american swings

150 dumbbell pushpress

4 time; no order restrictions

Momma W.O.D.

Hold for time

ring supports

bottom of the squat

planks

deadhang pullups 

"Pleasure and pain, though directly opposite are contrived to be constant companions"

~Pierre Charron

Kill it K.K. Kill it

W.O.D. 091708:

"Michael"

800 meter run

50 supermans

50 situps

3 rounds

Momma W.O.D.

15 shoulder presses

15 knees to elbows

15 step ups 

4 rounds

Parenting Article and Video:

Gever Tulley on 5 dangerous things you should let your kid do.

New York Times: 6 food mistakes parents make

Technology Article and Download:

iphone update: the fix we have been waiting for

The new iphone 2.1 update download

"When it comes to eating right and exercising, there is no "I'll start tomorrow." tomorrow is disease." ~ V.L. Allineare

Scout aka Bear aka 6a.m. Welcome Commitee

W.O.D. 091608:

20 squats

10 situps

100 meter sprint

amrap in 10 minutes

Momma W.O.D.

21-15-9

Sumo deadlift highpulls

military press

100 meter power walk after each round

"If you're bored with life - you don't get up every morning with a burning desire to do things - you don't have enough goals."

- Lou Holtz 

"Weight on the heels!! Shoulders over the bar!!"

W.O.D. 091508:

21-15-9 sumo deadlift high pulls

10 sets of stairs

Crossfit Momma:

30 minutes of power walking

"Every failure brings with it the seed of an equivalent success"

-Napoleon Hill

HOME

of

CROSSFIT SELECT'S OUTDOOR W.O.D.S

Rest Day News 091308

Lower Merion High School and Township have given Crossfit Select 

full usage to their track and field facilities. 

The facilities include a 400 meter track, beautiful astroturf field, 

another 100 yard grass field and a space for olympic lifts. 

I want to thank all parties involved who made this happen.

Each Saturday their will be a free group workout.

 The location, time, and workout will vary each weekend. 

Were always striving to CONSTANTLY VARY! 

Details coming soon.

Nutrition is 75% of all results. 

General Nutritional Counseling is free to everyone who trains with Crossfit Select.

I am also offering to come to your house and help you go through your refrigerator, cabinets, etc. We will then go to the store and fill them up again with nutritional food. First client to text me gets this new service for free.

The Crossfit affiliation process is coming to a close. You should see us on crossfit.com soon.

Crossfit Select has enlisted in the service of Google. Google organizational applications is putting together a interface for us to use online and on all iphones. Each client will gain the access to engage in crossfit select chat, send crossfit select emails, calendaring , and more.

ONE MORE.

T-SHIRTS COMING SOON

MORE TO COME.

"Try not to become a man of sucess but rather to become a man of value."

-Albert Einstein

Big Pain in Big Pain!

W.O.D. 091208:

100 meter weighted walking lunge

100 meter seesaw press 

3 rounds for time

Momma W.O.D.

400 meter run

12 one armed db snatches

12 push ups

12 squats

3 rounds

A few announcements will be coming over the weekend. 

Keep your eyes on the blog for the news. 

"Don't do what you can do, do what you can't!" 

-MS

TODAY WE REMEMBER OUR REAL HEROES.

W.O.D. 091108:

Team Hero Workouts

305 dumbell front squats 

305 push press

301 squat thrusters

Individual clients perform reps of: 105, 105, 101

Momma W.O.D.

Skill day

See you long you can hold a plank position, and bar or ring holds.

"Real heroes are men who fall and fail and are flawed, but win out in the end because they've stayed true to their ideals, beliefs, and commitments."

God Bless Everyone Who Suffered A Loss On This Tragic Date.

Brian Back At It.

W.O.D. 091008

400 meter sprint

21 american swings

12 atomic situps

AMRAP in 20 minutes

Count rounds and reps

Crossfit Momma W.O.D.

3 rounds 

400 meter run

15 dumbell thrusters 15lbs

15 pushups

"Believe in yourself. Believe in your own potential for greatness. Believe that you can change the world. It is something that is within each of us."

- Evan Tanner 1971 - 2008

The New York Times - What if it's all been a big fat lie? by Gary Taubes

3, 2, 1.....GO!!!!

W.O.D. 090908:

13-12-11-10-9-8-7-6-5-4-3-2-1

Burpees

Pushups

Crossfit Momma W.O.D:

Skill Day

Start with a power walk then pick one movement and master it.

CF Select chose the wall ball. 

"Build up your weaknesses until they become your stong point."

Knute Rockne

Video:

Crossfit Pushup Standards

Don't Stop Till You Achieve Your Goals 

Then Create New Ones.

W.O.D. 090808:

5k

Crossfit Momma W.O.D.

4 rounds

12 front squats

12 ring rows

12 wall balls

Ask yourself: Can I give more?". The answer is usually: "Yes."

- Paul Tergat

Plot yourself a running course over the mountains, through the woods, and speeding through the city. mapmyrun.com

If You Want Something, Go Get It.

Rest Day 090708:

News and notes after the first week:

1. Crossfit HQ has asked us to join their family of affiliates. In no time we will be calling  ourselves Crossfit Select instead of CF Select. I want to thank everyone for all their support. Everyone has been great, keep up the hard work.

2. My first corporate account was attained. I will be running some lunch time classes at URBN INC.  HQ. They own Urban outfitters, Anthropologie, Terrian, and Free People. Classes start Sept 15th at the Naval Yard.

3. All in all it was a great first week and first step to achieving CF Select's vision.

"Jump into the middle of things, get your hands dirty,

 fall flat on your face, and then reach for the stars." 

-Ben Stein

Future Gold Medalists ???

Rest Day 090908:

This mornings weather report was pretty convincing. Its going to rain. A lot.

So what are you going to do all day if your stuck inside. First off please don't just sit around all day eating horribly and watching tv for hours. I however do like the idea of you watching penn state whoop on oregon state at 330. 

Things to do all day:

Teach your kids a new skill like a handstand.

Go to the store and stock up on food, etc.

Knock out some tasks you have been avoiding for weeks.

Play a game.

Read a book.

Find some new music to listen to. try pandora.com

Educate yourself about crossfit and your diet.  Use my links!

Drink lots of water, stretch, or do yoga.

Go for a run in the pouring rain.

News and information post tomorrow.

Have fun and enjoy the rain!

"I ran my fastest marathon in the rain."

-Bill Rodgers

Videos:

Handstand Development

Handstand Games

Article:

23 seconds by Jon Gilson

"JOE, YOU SHOULD HAVE TAKEN A PICTURE!!!"

The above picture is of Ellen Lee, 64 years young. Ellen came to me about 10 weeks ago. She has a torn meniscus, a chronic lower back, and recently beat cancer. She had become inactive and her weight started to increase. After a short 10 weeks she has lost 14 pounds and inches on her waist. She also had high blood pressure and 37% clogged  arteries. Thankfully, the blood pressure is going down and the arteries no longer have any plaque. She is a prime example of what happens when your consistent and dedicated with your diet and Crossfit! Keep up the great work Ellen, your an inspiration to all!!!

W.O.D. 090508:

10 100 Meter Sprints

Crossfit Momma W.O.D.

10 15lb DB Stepups

10 Push Presses

10 Pushups

"Your As Old As You Feel"

-unknown 

Crossfit Momma!!!

W.O.D. 090408:

1 Minute SDHP

1 Minute Push Press

1 Minute Medicine Ball Situps

Each Circuit Is A Total Of 3 Minutes

5 Total Rounds, Count Reps For Each, 1 Minute Off Between Each Round

CROSSFIT MOMMA W.O.D.

Skill Day

Pick a skill to work on. Hang for time, L-sits (if your not too far along), planks for time rope pull ups, jump to support on rings, as many squats as possible in one minute.

" A hundred years from now it will not matter what my account was, the sort of house I lived in, or the kind of car i drove. . . but the world maybe different because I was important in the life of a child."

Check out Andrea's site, Crossfit Moms to be.....

MANKO AFTER DAY 1 OF CF SELECT

W.O.D. 090308:

20 Burpees

10 Tuck Jumps

4 ROUNDS:

CROSSFIT MOMMA W.O.D.

21-15-9

WALL BALLS

RING ROWS OR PULLUPS

"If you have tears, prepare to shed them now" -WS

Please read Fundamentals,  Virtuosity, and Mastery by Greg Glassman

As Summer Ends, Fall Brings On New Beginnings

W.O.D.  090208:

400 Meter Run

30 Pushups 

40 Situps

50 Squats

3 Rounds for time: 

All times will be in the comment section. 

Crossfit Momma W.O.D.

Skill Day - work on pushup support, planks, 

bottom of the squat, pullup bar hangs.

"Success begins with a dream.

 It takes courage 

to follow your heart 

and passion and vision

to keep the dream alive.

With dedication and

commitment to see it through"

Adele Basheer

Check Out The Crossfit Journal 3.0