10.16.2008

Home of 2008 World Series!!!!

A congratulations to the Phillies for winning the NL pennant. 
America's pastime bonds family, friends, and the community. 
When I was a kid my father took me all over to see baseball games, to get autographs, and got me to love the Phillies. Take this time in October to reflect on how you got to learn to love the game and enjoy with the ones close to you.
Thanks Pop!

W.O.D. 101608:
Descending Repetition Ladder 13 -1 
 Pushups 
Burpees

Momma W.O.D.
Rings Rows
Perfect Pushups
Bottom to Bottom Squats
Alternating Lunges

A must watch video:

"Risk! Risk anything! 
Care no more for the opinion of others, for those voices. 
Do the hardest thing on earth for you. Act for yourself. Face the truth."

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1 comment:

Joe Petrusky said...

Name previous attempt/todays attempt
M. Hoffman 1430
J. Wells 1607/1430 *137 improvement
M. Wargon 1553
C. Rocker 27**/1043 *17 minute improvement plus she now performed rx'd pushups
A. Berman 1448
M. Faville 1742
J. Abrams 837rx'd/903rx'd

October 16, 2008 at 7:34 PM

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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.