Our Newest Lefty

Dynamic Warmup

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PVC Dislocates

Dumbbell Toe Touch

Inch Worms

Bridges

Cossack

Strength and Power

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Press

3 x 5

W.O.D.

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800 Meter Run

50 Pushups

100 Situps

200 Squats

800 Meter Run

"Do not dwell in the past,

do not dream of the future,

concentrate the mind on the present moment."

~ Buddha

Simple Productivity

Don't be a slave to technology.

Less email, tv, iphone just might do you some good.

CFL 7.30.09

Dynamic Warmup

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Pushup Complex

CFL Track Warmup

W.O.D.

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Heavy Load Hill Sprint x 5

(Dumbbells, KB, Sandbags, Ladies bring you big ass purses if you want.)

"Deep within humans dwell those slumbering powers;

powers that would astonish them, that they never dreamed of possessing;

forces that would revolutionize their lives if aroused and put into action."

~ Orison Marden

Simple Productivity

Plan of Action

To obtain a goal; you must first establish a goal.

Then you must set a plan and then execute this goal oriented plan.

Not having a way to get nowhere won't get you there.

CFL 7.29.09

R.I.P Coach Jim Johnson

Dynamic Warmup

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PVC Dislocates

PVC Circles

Barbell Good Mornings

Arm Bars

Strength and Power

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Deadlift

1RM

W.O.D.

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Clean and Jerk (135lbs)

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute... continue for as long as you are able.

Rest as needed

50 Atomic Situps

:30 x 3 Atomic Holds

"There is no passion to be found playing small -

in settling for a life that is less

than the one you are capable of living."

~ Nelson Mandela

Simple Productivity

Enjoy a moment of humor.

Too much seriousness can interfere with you energy and progress of anything.

Take a step back from what your doing to crack a smile.

CFL 7.28.09

Dynamic Warmup

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CFL Pushup Complex

Pose Running Drills

W.O.D.

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5K TT

"Vanity makes men ridiculous, pride odious and ambition terrible."

~ Sir Richard Steele

Simple Productivity

Untie your shoes when you take them off.

400m Underwater Rock Runs

Dynamic Warmup

--

Inch Worms

Bridges

Cossack

Strength and Power

--

Back Squat

3 x 5

Pullups

3 x Max

50 Pushups

W.O.D

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50 Squat Thrusters (135m, 85f)

"Learn from the masses, and then teach them."

~ Mao Tse-Tung

Simple Productivity

If everyones doing it, dont.

W.O.D.

--

Play a new sport or

Try a new game or

Tackle you nemesis w.o.d.

"Don't fear failure so much that you refuse to try new things. The saddest summary of a life contains three things, could have, might have, and should have."

~ Unknown

Simple Productivity

Be Decisive.

Putting off decisions or not making them cause guilt and stress.

Go with your gut and make that decision.

Dynamic Warmup

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CFL Pushup Complex

Pose Running Drills

W.O.D.

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800 Meter Run

4 Rounds

Ascending Breaks Of 1:00, 2:00: 3:00 Minutes

"You are never to old to set another goal 

or to dream another dream."

~ C.S. Lewis

Simple Productivity

Learn to say "No."

Click here to read an article on 8 essential strategies to saying "No."

Dynamic Warmup

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PVC Dislocates 

PVC Circles

PVC Good Mornings 

KB Arm Bars

KB Heavy TGU

W.O.D.

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25 KB Front Squats R/L

50 KB Swings

25 KB Squat Thrusters R/L

50 KB Swings 

1 Mile Run

"You have enemies? Good. That means you've stood up for something, sometime in your life."

~ Winston Churchill

Simple Productivity 

Pack lunches and snacks for the next day, the night before.

Dynamic Warmup

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CFL Track Warmup

W.O.D.

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10:00 Run (Cover as much distance as possible)

150 Situps

10:00 Run

"Putting the laughter back into manslaughter."

~ Unknown

Simple Productivity 

Can the Clutter

Simplify your living space.

Keep it clean, organized, and simple.

Dynamic Warmup

--

PVC Dislocates

PVC Circles

PVC Good Mornings

Inch Worms

Bridges

Cossack 

Strength and Power

--

Back Squat

3 x 5

Chinups

3 x Max

W.O.D.

--

50 DB Push Press (35m, 25f)

100 Situps

50 KB Heavy Swings (88m, 35f)

100 Situps

"Give a man a fish and you feed him for a day. 

Teach a man to fish and you feed him for a lifetime."

~ Chinese Proverbs

Simple Productivity 

Concentrate.

Think Things Through.

Dynamic Warmup

--

PVC Dislocates

DB Arm Bars

Trunk Twists

Bridges

Cossack

Strength and Power

--

Press

1RM

Push Press

Press 1RM x Max 

W.O.D.

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100 Burpees

"Laziness may appear attractive, but work gives satisfaction."

~ Anne Frank

Simple Productivity

Attack something you may have been putting off.

Change the light bulbs, fix that screen door, whatever it may be!!

Stairs

Dynamic Warmup

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PVC Dislocates

PVC CIrcles

PVC Good Mornings

CFL Pushup Complex

W.O.D.

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"Stairs"

Stairs x 50

(Stadium, Art Museum, Manayunk, etc.)

"When you get that nice celebration coming into the dugout and you're getting your ass hammered by guys - there's no better feeling than to have that done."

~ Matt Stairs, After Beating LA in NLCS

Simple Productivity

Make a list.

Do your list.

Dynamic Warmup 

--

PVC Dislocates

PVC Good Mornings

Inch Worms

Bridges

Cossack

Strength and Power

--

Deadlift 

1 x 5

Pushup Variations

(Try Weighted, Clapping, Elevated)

W.O.D.

--

10 American Swings

5 Russian Swings

10 Rounds 

(53m, 35f)

"I Believe. Always. I always believe that I have within me the potential to do something unique and do whatever I set my mind and actions to do."

~ Jim Hellwig aka "The Ultimate Warrior"

Simple Productivity

Check out 50 Frugal Tips for Living

Dynamic Warmup

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Pushup Complex

Pose Running Drills

W.O.D.

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800 Meter Run

600 Meter Run

400 Meter Run

200 Meter Run

400 Meter Run

600 Meter Run

800 Meter run

Rest period is the time of your last run.

"Cowards die many times before their actual death."

~ Julius Caesar

Simple Productivity

 How to stop acting like a big baby!!

Dynamic Warmup

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PVC Dislocates

PVC Circles

Barbell Good Mornings

Forward Rolls

Skin the Cats

Strength and Power

--

Back Squat 

3 x 5

W.O.D.

--

15 Dumbbell Lunges (35m, 25f)

7 Dumbbell Presses (35m, 25f)

AMRAP 7:00 

"I kill myself for my body"

~ Unknown

Simple Productivity

Planning your meals the night before 

makes for an easy start to your Monday.

Dynamic Warmup

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PVC Dislocates

PVC Circles

PVC Good Mornings

PVC Overhead Squats

W.O.D.

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3 Rounds

1:00 Barbell SDHP (95m,65f)

1:00 Pushups

1:00 Power Cleans (95m,65f)

1:00 Squats

1:00 Russian Swings (53m, 35f)

1:00 Rest

"The more you sweat in peacetime, the less you bleed during war."

~ Chinese Proverb

Simple Productivity 

How Giving Changes Everything

Dynamic Warmup

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CFL Track Warmup

Pose Running Drills

W.O.D.

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2 Mile TT

"If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month."

~ Teddy Roosevelt

The Go Green Tip of the Day

Eco-Friendly Surf Gear

Surfing with these green products makes our green sport even greener.

Dynamic Warmup

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PVC Dislocates

Barbell Good Mornings

Forward Rolls

Double Unders 3:00

Strength and Power

--

Deadlift

5 x 1 

W.O.D.

--

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

Russian Swings

Burpees

"Blood is red sweat."

~Enson Inoue 

The Go Green Tip of the Day

Green with Glamour

Ladies great site on how to go green and stay stylish.

Dynamic Warmup

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CFL Track Warmup

Pose Running Drills

W.O.D.

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"Uphill Mile"

Find a hill, with a large incline. 

About a mile in distance.

Sprint It.

Above is a video from Gary Taubes, an award-winning writer for Science, the New York Times Magazine and other publications. He came to Stevens to discuss his controversial new bestseller, Good Calories, Bad Calories which argues that much of what we have been told about the relationship between body weight, diet and exercise is wrong.

Love @ First Deadlift.

Dynamic Warmup

--

PVC Dislocates

PVC Good Mornings

Inch Worms 

Bridges

Squat Therapy (Coaches Tempo)

Strength and Power

--

Back Squat

3 x 5

Chinups

3 x Max

W.O.D.

--

200 Meter Run

10 Pushups

15 Squats

20 Situps

7 Rounds

"They say that time changes things, 

but you actually have to change them yourself."

~ Andy Warhol

The Go Green Tip of the Day

Go Green Cartoons

Check out the go green cartoon page? 

Happy Independence Day!

Joanne Meets Grace

Dynamic Warmup

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PVC Pass Troughs 

PVC Good Mornings

PVC Overhead Squats

KB Arm Bars

W.O.D.

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"Barbell Hell"

6 Push Presses

6 Front Squats

6 Squat Thrusters 

6 Rounds (95m, 65f)

If the barbell leaves your hands, touches the ground or rack...

That round is terminated and you must start the round over.

"True independence and freedom can only exist in doing what's right."

~ Brigham Young

The Go Green Tip of the Day

July 4th Fireworks Going Green?

Click above to read an article on how companies are looking

 to make more eco-friendly fireworks.

Dynamic Warmup

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CFL Track Warmup

W.O.D.

--

"Uphill Mile"

"Life moves on, whether we act as cowards or heroes. Life has no other discipline to impose, if we would but realize it, thank to accept life unquestioningly. Everything we shut our eyes to, everything we run away from, everything we deny, denigrate or despise, serves to defeat us in the end. What seems nasty, painful, evil, can become a source of beauty, joy, and strength, if faced with an open mind. Every moment is a golden one for him who has the vision to recognize it as such."

~ Henry Miller

The Go Green Tip of the Day

Waste Management

From everyday collection to enviromental protection.