Max Effort Front Squat

Good Mornings

W.O.D.

--

20 Swings

1 Set of Stairs

7 Rounds

"A weak man has a weak back,

and a strong man has a strong back.

It's that simple."

~ Louie Simmons

Strength Info

Click here to read "The Conjugate Method"

by Louie Simmons of Westside Barbell

Max Effort Close Grip Bench

W.O.D.

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30-20-10-5

Pushups

Dips

Rest

50 V-ups

"I have been impressed with the urgency of doing.

Knowing is not enough; we must apply.

Being willing is not enough; we must do."

~ Leonardo da Vinci

Interviews

Click here to read an interview I did with AmericaPeals.com

Amanda Beals is good people.

New Heights in 2010.

Max Effort Back Squat

Reverse Barbell Lunges

W.O.D.

--

3 Overhead Squats @185m, 115f

200 Meter Row

5 Rounds

"Take action.

Make IT happen.

Be a doer.

Lead from the front."

~ Zach Even-Esh

LifeStyle Tip

Click here to view "Programming for Strength and Power"

by Louie Simmons.

Max Effort Floor Press

Triceps Death

W.O.D.

--

:30 Burpees

:30 Rest

5 Rounds

:30 Jump Squats

:30 Rest

5 Rounds

"The best and most beautiful things in the world

cannot be seen or even touched.

They must be felt with the heart.

Wishing you happiness."

~ Helen Keller

LifeStyle Tip

Click here to read "Core" stability "Training"

Max Effort Back Squat

W.O.D.

--

200 Overhead Barbell Walking Alternating Lunges

@45m, 30f

"Let a man in a garret but burn with enough intensity

and he will set fire to the world."

` Antoine de Saint-Exupery

LifeStyle Tip

Click here to read "Vigorous exercise linked to

longer life and less disability in old age."

And were back.......

Max Effort Squat Thruster

3 x 3

Max Effort Pullups x 3

W.O.D.

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5 Deadlifts @275m, 185f

10 Barbell Pushups

AMRAP 9:00

"We must always change, renew, rejuvenate ourselves;

otherwise we harden."

~ Johann Wolfgang von Goethe

LifeStyle Tip

Write your plan to accomplish 2010 goals.

Max Effort Push Jerk

W.O.D.

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100 Meter Sprint

5 Squat Cleans @205m, 95f

7 Rounds

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Recovery

50 R/L Windshield Wipers @135m, 65f

"To all my little Hulkamaniacs, say your prayers,

take your vitamins and you will never go wrong."

~ Hulk Hogan

LifeStyle Tip

Click here to read "How to let out your Dark Side."

Max Effort Deadlift

W.O.D.

--

40 - 30 - 20 - 10

Plyo Pushups

Jump Squats

Atomic Situps

--

Max Effort Plank

"100% of the shots you don't take don't go in."

~ Wayne Gretzky

LifeStyle Tip

You will NEVER drink soda again.

Max Effort Bench Press

Max Handstand Holds

W.O.D.

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1:00 Ball Slams

1:00 Bear Crawls

1:00 Wall Squat Holds

1:00 Pushups

1:00 Situps

1:00 Stairs

2 Rounds

1:00 Rest Between Rounds

"Our minds become magnetized with dominating thoughts we hold

in our minds and these magnets attract

to us the forces, the people, the circumstances of life

which harmonize with the nature of our dominating thoughts."

~ Napoleon Hill

LifeStyle Tip

Make Moves.

Max Effort Overhead Squats

Clapping Pushups x 25

Close Grip Pushups x 35

Med Ball Pushups x 25R/L

W.O.D.

--

Swings x 20 @88m, 53f

Squat Thrusters x 10 @135m, 75f

5 Rounds

"The most important of life's battles is the one

we fight daily in the silent chambers of the soul."

~ David McKay

LifeStyle Tip

Do something to change it.

Max Effort Push Press

W.O.D.

--

7-6-5-4-3-2-1

Deadlifts @1.5BW

Cleans @.75BW

Press @.50BW

No Clock.

"Be very strong...

Be very methodical in your life if you want to be a champion."

~ Alberto Juantorena

Lifestyle Tip

I think the Paleo Cookbook could be a great gift this holiday season

Click here to check it out

W.O.D.

--

25 Burpees

100 Pushups

200 Situps

300 Squats

25 Burpees

Each set of 25 burpees must be done first and then again at the end.

You may split the other exercises up as desired.

"The excellency of every art is its intensity,

capable of making all disagreeable evaporate."

~ John Keats

LifeStyle Tip

Click here to read part one of an interview with Robb Wolf.

Its titled The Present Future CrossFit.

Max Effort Chinups

W.O.D.

--

5 Deadlifts (225m, 185f)

10 Pushups

25 Squats

7 Rounds

"Success seems to be connected with action.

Successful people keep moving.

They make mistakes, but they don't quit."

~ Conrad Hilton

LifeStyle Tip

Pride

It takes constant upkeep.

Whether its your career, home, relationship or your body.

Take pride in what it is your doing and commit to consistency.

Max Effort Floor Press

W.O.D.

--

100 Burpees

"An ounce of performance is worth pounds of promises."

~ Mae West

LifeStyle Tip

To be involved or committed are 2 very different behaviors.

Are you giving your all today?

Max Effort Deadlift

W.O.D.

--

25 Stairs

--

3 Rounds

15 Pushups

25 Squats

50 Situps

--

25 Stairs

"Each time we face our fear, we gain strength, courage, and confidence in the doing."

~ Unknown

Lifestyle Tip

Read today that the intoxicating gasoline smell

can actually lower testosterone so be quick at the pump.

Max Effort Bench Press

W.O.D.

--

800 Meter Hill Run

50 Air Squats

800 Meter Hill Run

50 Wall Balls

800 Meter Hill Run

"Life is like riding a bicycle.

To keep your balance you must keep moving."

~ Albert Einstein

LifeStyle Tip

CrossFit Love Toy Drive

Till December 21st, I will be collecting gifts for Children's Hospital.

If you have an interest in helping with the collection, donating,

or making the visit with me email me at joe.petrusky@crossfitlove.com

Max Effort Pullups

W.O.D.

--

1:00 Stairs

1:00 Squats

1:00 Situps

1:00 Burpees

1:00 Break

3 Rounds

"Watch your thoughts, for they become words.

Watch your words, for they become actions.

Watch your actions, for they become habits.

What your habits, for they become character.

Watch your character, for it becomes your destiny."

` Unknown

Lifestyle Tip

Click Here to Step Out and walk to fight diabetes in Philly

Max Effort Deadlifts 3 x 3

W.O.D.

--

5 Rounds

25 Swings

10 Barbell Thrusters

25 R/L Lateral Barbell Hops

"You have to do what others won't, to achieve what others don't"

~ Unknown

LifeStyle Tip

Click Here to read what uwishunu.com calls

Philly's top five holiday events

Max Effort Chinups x 3

W.O.D.

--

AMRAP 9:00

Power Clean x 1

Press x 3

Push Press x 5

"The greatest barrier to success is the fear of failure."

~ Sven Goran Eriksson

LifeStyle Tip

Click Here to read what Mark Sisson thinks about toothpaste,

smoking, and pullups. The readers ask and he answers.

Strength and Power

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Back Squat

3 x 5

W.O.D.

--

3 Rounds

21 Right Side Dumbbell Squat Cleans

15 Weighted Dumbbell Situps

9 Pushups

21 Left Side Dumbbell Squat Cleans

15 Weighted Dumbbell Situps

9 Pushups

"When there is no enemy within, the enemies outside cannot hurt you."

~ African Proverb

LifeStyle Tip

Just Say 'No'

If you have a vision for yourself, it is easier to say no to things

that prevent that vision from occurring.

Congrats to my Uncle Tom

He received his Level 1 in Sydney, AUS.

W.O.D.

--

"Bodyweight Basics"

40-30-20-10

Pushups

Lunges

Situps

Squats

Mountain Climbers

Jumping Jacks

"Offer the lazy an egg, and they'll want you to peel it for them."

~ Lithuanian Proverb

LifeStyle Tip

Click here to read Robb Wolf's Blog.

It talks about the black box summit OR

HOW HE GOT FIRED FROM THE NUTRITION CERTIFICATION.

W.O.D.

--

"Tabata"

Pushups -> Situps -> Squats -> Burpees

"The wisest men follow their own direction."

~ Euripides

LifeStyle Tip

What can I let slide?

There just is not enough time to do it all. There is, however,

enough time in the day to everything that you truly need and want to do. Find out what does not matter and let it slide

Strength and Power

--

Back Squat 3 x 3

W.O.D.

--

25 Burpees

15 KB Front Squats

AMRAP 20:00

"I believe that a simple and unassuming manner of life

is best for everyone, best both for the body and the mind."

~ Albert Einstein

LifeStyle Tip

It is not the man who has all the ideas,

it the man who puts them to life.

We all have these "great" ideas in our head.

It is rare that people actually get up and go for it.

Get off your ass today.

Strength and Power

--

Push Press x 50 @ 135m, 65f

Heavy Swings x 50 @ 88m, 53f

W.O.D.

--

30 Burpees in 1:30

If you do not complete the task add 15secs and repeat, rest as needed.

"God must love crazy people. He creates so many of them."

~ Unknown

LifeStyle Tip

Seasonal Goodness

Click Here for a sweet potato, pumpkin, and apple puree recipe.

W.O.D.

--

800 Meter Run

600 Meter Run

400 Meter Run

200 Meter Run

400 Meter Run

600 Meter Run

800 Meter Run

"There's a lot of good on the other side of being tired."

~ Andre Agassi

LifeStyle Tip

Start planning your paleo thanksgiving.

W.O.D.

--

Five Rounds:

400 Meter Run

30 Air Squats

15 Squat Thrusters @ 65F, 95M

"Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we had acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit."

~ Aristotle

LifeStyle Tip

Click Here to read the about Japans health care debate.

Lawmakers are setting a maximum waist size?

Are you too fat for Japan?

Strength and Power

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Deadlift

5 x 5

"There is no such thing as "firming and toning." There is only stronger and weaker."

~ Mark Rippetoe

LifeStyle Tip

Click here to read "Develop a growth mindset."courtesy

of Harvard Business.

Strength and Power

--

Back Squat 1RM

W.O.D.

--

AMRAP 12:00

Push Presses x 12 @ 65f, 95m

Atomic Situps x 9

Pushups x 6

"Man is harder than iron, stronger than stone and more fragile than a rose."

~ Turkish Proverb

LifeStyle Tip

Omelet Muffins

Mark Sisson knows we all can't sit down to enjoy breakfast everyday. So he is delivering us a recipe for the Omelet Muffin?? Who's gonna give this a try??

W.O.D.

--

Five Rounds of:

Burpees x 30

KB Heavy Swings x 30

Air Squats x 30

"What doesn't kill you, makes you stronger."

~ Unknown

LifeStyle Tip

Make your mark on the world.

If it were easy, everybody would do it.

With time, patience, and plenty of failure along the way,

you can learn and persevere from life's challenges

W.O.D.

--

5K

"Be an opener of doors for such as come after thee."

~ Ralph Waldo Emerson

LifeStyle Tip

Do as you say

It's easy to tell your kids, friends, and clients to do things.

Don't just talk the talk, walk the walk.

W.O.D.

--

5 Pushups

10 Situps

15 Squats

AMRAP 15:00

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength."

~ Unknown

LifeStyle Tip

Turn off the TV

Take the TV out of your bedroom,

turn off the tv during diner,

and multi-task when you are watching.

W.O.D.

--

400 Meter Run

21 Wall Balls

21 Swings

400 Meter Run

15 Wall Balls

15 Swings

400 Meter Run

9 Walls Balls

9 Swings

"Dream as if you'll live forever, live as if you'll die today."

~ James Dean

LifeStyle Tip

Be realistic about change

Make small changes and take one step at a

time until find what you were looking for

Strength and Power

--

Chinups

3 x Max Holds

W.O.D.

--

21-15-9

Swings

Squat Thrusters

Burpees

"Excellence is not a skill. It is an attitude."

~ Ralph Marston

LifeStyle Tip

Focus on Motivation

What’s your motivation for pursuing the goal or habit? How will you sustain the motivation when you struggle? Have very strong motivations for doing something, and write them down. Commit publicly. When things get tough, remind yourself of your motivation. Focus on it. It’ll pull you along — that’s more powerful than trying to focus on the push of discipline.

Stamina

Strength and Power

--

Press

Work to a max set of 3

W.O.D.

--

100 Sumo Deadlift High Pulls

"Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person."

~ Albert Einstein

LifeStyle Tip

Become a Master.

1. First, you must learn it by reading or listening to others

who know how to do it, but most especially by doing.

2. Then do some more. At this point, you’ll start to understand

it, but you’ll suck. This stage could take months.

3. Do some more. After a couple of years, you’ll get good at it.
4. Do some more. If you learn from mistakes, and aren’t afraid to make mistakes in the first place, you’ll go from good to great.

~ Courtesy of Zen Habits

POWER

W.O.D.

--

1 Mile Uphill Downhill Run

50 Push Presses

1 Mile Uphill Downhill Run

"If you do not conquer self, you will be conquered by self."

~ Napoleon Hill

LifeStyle Tip

New Role Models

If you are trying to change old habits and create new healthy ones it can sometimes be hard to do it all alone. Find people that are going through the same experiences and share your thoughts with them. Join a community group or participate in. Sound familiar?

Strength

Strength and Power

--

Deadlift

Work to Max Set of 3

W.O.D.

--

"Fran"

21-15-9

Squat Thrusters

Pullups

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people."

~ Nido Qubein

LifeStyle Tip

Accepting your limitations produces new hope

for our realistically appraised capacities.

Strength and Power

--

Bench Press x 5 > Maximum Chinup Holds

3 Rounds

W.O.D.

--

10 Swings

10 Yard Bear Crawls

10 Rounds

Persevernace, n.

A lowly virtue whereby mediocrity achieves an inglorious success.

LifeStyle Tip

NEVER GIVE UP!!

Strength and Power

--

Front Squat

3 x 5

W.O.D.

--

50 Walking Lunges (R/L=1)

50 Situps

3 Rounds

"Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity."

~ Stephen Covey

LifeStyle Tip

Drill your fundamentals.

Go back to the basics of whatever you do and refine your skills.

Listening to Coach Burgener all Weekend

It's a Philly VS NYC Weekend.

Strength and Power

--

Deadlift

3 x 5

Heavy Swings x 50

Feet Elevated Pushups x 50

W.O.D.

--

Hill Sprints

7 Rounds

"I have prepared for this my whole life."

~ Cliff Lee

LifeStyle Tip

Family Fitness

10 easy ways to get fit with your family:

1. Throw, kick, hit a ball around

2. Play tag

3. Dance, dance, dance

4. Jump rope

5. Set up an obstacle course

6. Bike rides

7. Pull your little ones wagon

8. Skate

9. Ski

10. Swim

~ Courtesy of Zen Habits

W.O.D.

--

5K

"Carpe Diem."

~ Horace

LifeStyle Tip

Hire an experienced coach.

Coaches can really put you on the right path.

Be open minded and willing to learn.

And whether its etiquette, business, fitness, etc. there is a coach for it

Strength and Power

--

Chinups x 50

Team W.O.D.

--

Each Team Performs:

100 Burpees

200 Situps

300 Squats

200 Swings

100 Pushups

"I shall tell you a great secret my friend.

Do not wait for the last judgement, it takes place every day."

~ Albert Camus

LifeStyle Tip

Make a Bucket List.

Strength and Power

--

Bench Press

3 x Max @ 60% of 1RM

50 Pushups (any style)

W.O.D.

--

Tabata Swings

Tabata Burpees

"Without some goals and some efforts to reach it, no man can live."

~ John Dewey

LifeStyle Tip

Schedule Fun.

It is very important to plan to achieve goals, hit deadlines, etc.

It is also important to schedule fun, recharge times, whatever it may be,

don't forget life is not all business.

Strength and Power

--

Back Squat

3 x 5

DB Reverse Lunges

3 x 8 - 12

W.O.D.

--

15 Squats

5 Jump Squats

7 Rounds

"Visionary people face the same problems everyone else faces; but rather than paralyzed by their problems, visionaries immediately commit themselves to finding a solution."

~ Bill Hybels

LifeStyle Tip

It's not about the benjamins.

Strength and Power

--

Press

3 x 5

W.O.D.

--

Max Rep Pullups

400 Meter Runs

5 Rounds

"Priority is a function of context."

~ Stephen Covey

LifeStyle Tip

Recession 101:

Think self worth not net worth

Strength and Power

--

Deadlift - 3 Rep Max Set

Barbell Lunges 5 x 5R/L

W.O.D.

--

Unilateral KB Work

Russian Swings 5R/L

Front Squats 5R/L

AMRAP 7:00

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."

~ Theodore Roosevelt

LifeStyle Tip

Become one with the Earth.

Take off your shoes, go outside, and connect with the earth through your feet.

Closing your eyes and breathing into your belly.

www.goodlifezen.com

W.O.D.

--

3 Large Hill Runs (.50 mile each)

"Always bear in mind that your own resolution to succeed is

more important than any other one thing."

~ Abraham Lincoln

LifeStyle Tip

"Just do it."

I know it sounds cheesy but its a great slogan.

Take today to do all the things you have been putting off.

Then continue to do them, you will see your life get easier.

W.O.D.

--

"Lynne"

5 Rounds of Max Rep:

Body Weight Bench Press

Pullups

"May you grow up to be righteous, may you grow up to be true.

May you always know the truth and see the lights surrounding you.

May you always be courageous, stand upright and be strong.

May you stay forever young."

~ Bob Dylan

LifeStyle Tip

New Behavior, New Outcome

Try executing a new behavior rather than playing out old your negative actions.

If consistent it's only a short time till you start seeing new positive outcomes.