Educational Material

Click Here to watch a great video from Steven Covey on Choosing Success.

CrossFitLove @ Urban Outfitters HQ

Strength and Power

--

Back Squat

3 x 5

Weighted Dips

3 x Max Reps

Chinups

1 x Max Reps

W.O.D.

--

Burpees

4 x 25

Rest Between Sets is 1:00

"Any idiot can get on a treadmill and watch TV

and then take great pride in the fact they've exercised."

~ Coach Mark Rippetoe

Lifestyle Tip of the Day

Melt down your elliptical.

It'll save you a lot of wasted time.

Pay Now Live Later: Getting Started: A Brief Guide to Paleo / Primal Living

Pay Now Live Later: Getting Started: A Brief Guide to Paleo / Primal Living

www.robbwolf.com

www.thepaleodiet.com

and this guy

www.crossfitlove.com

Educational Material

Click Here to read a 3 part article on how

"Saturated Fat is good for you."

Strength and Power

--

Bench Press

3 x 5

W.O.D.

--

Tabata Push Press

Tabata Burpees

"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."

~ Unknown

Lifestyle Tip

Make a change

Everyone has something they need to change,

make a conscious effort to do so today and eveyday.

Educational Material

Click Here to read an article about how excessive carbohydrate intake (obesity) can affect brain degeneration.

W.O.D.

--

1 Hour LSD

(Pace yourself)

"The work goes on, the cause endures, the hope still lives

and the dreams shall never die"

~ Senator Edward Kennedy R.I.P.

Lifestyle Tip

Read the Book "Talent is Overrated."

It's talks about what REALLY separates world-class performers from everybody else.

Educational Material

Click Here to read an article from CFSF's Kelly Starrett's blog about why CrossFit is no gimmick.

And did I mention I hate fitness gimmicks.

Educational Material

Click Here to read "What's the problem with grains?"

Thanks to www.zentofitness.com for this one.

Strength and Power

--

Deadlift

3 x 5

W.O.D.

--

5 Barbell Thrusters

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

All @ 135lbs

AMRAP 7:00

"I'm not interested in what's been done in the past.

I'm interested in what should be done."

~ Mark Rippetoe

Lifestyle Tip of the Day

Try flax oil instead of your oil olive.

Educational Material

Click Here and sign a petition to get real food into schools. It's time to take action

Educational Material

Click Here to read a good break down on Westside Barbell Programming.

What are you doing on your vacation!?!?

W.O.D.

--

2 x 12 minute

(cover as much distance as possible)

Rest 2:00 between the two runs

"Losers complain, winners train."

~ Unknown

Simple Productivity

Learn when to stop

It's getting late and the perfectionist in you will not stop.

Put him or her to bed, have a glass of wine, Turn It off

Educational Material

Click Here to read Dr. Michael Eade's blog article about "Vitamin D-bate D-bunked."

Primal Nutrition

Lean Burger

Topped with Mushrooms and Turkey Bacon

Strength and Power

--

Squat

3 x 5

W.O.D.

--

Inverse Couplet Ladder from 10 - 1

Power Cleans @ 135lbs

Plyo-Pushups

"The key to change is .... to let go of fear."

~ RoseAnne Cash

Simple Productivity

Timers

Use a stopwatch for your workouts, projects, dinner..... 3,2,1 GO!

Educational Material

Click On The Buzz VS The Bulge Chart

Reading Material

Click Here to check out a great article by Mark Sisson.

It's about low carb substitutes for high carb food's.

My only supplement.

Strength and Power

--

Press

3 x 5

W.O.D.

--

21 - 15 - 9

Deadlifts @ 225

Handstand Pushups

"Other people may not have had high expectations for me...

but I had high expectations for myself."

~ Shannon Miller

Simple Productivity

Work out, Hard and Fast

Its the toil, tears, blood and sweat that does it.

There really is no easy way out.

Educational Material

Click Here to see Heather Keenan's 2:57 Fran.

It's impressive, ladies.

65 Year Old "War Machine"

W.O.D.

--

10k

"Every man is the creature of the age in which he lives

very few are able to raise themselves

above the ideas of that time"

~ Voltaire

Simple Productivity

Group your errands

Keep your out of work time down to a minimum.

Run all your errands at once to save time.

Primal Nutrition

Wasabi Crusted Ahi Tuna

Steamed Broccoli

Apricots and Cashews

Educational Material

Click Here to read an article from Penn State Live News about eating disorder awareness

Strength and Power

--

Deadlift

1 x 5

Power Clean

3 x 3

W.O.D.

--

"War Machine"

Overhead Squat x 3 @ 135lbs

Push Jerk x 6 @ 135lbs

Front Squat x 9 @ 135lbs

AMRAP 15:00

"A hero has faced it all:

he need not be undefeated,

but he must be undaunted."

~ Andrew Bernstein

Simple Productivity

Use caller id.

Screen your calls, don't waste your time with telemarketers and

with anyone who will waste your valuable time

Primal Nutrition

Lemon Pepper Tilapia

Zucchini and Squash

Tomatoes, Mushrooms, and Spinach

Click Here to read Chapter 1 of Exploiting Chaos. A bold guide that will inspire you to try some creative, risk taking decisions in these times of change.

CFL 8.18.09

W.O.D.

--

400 Meter Run

25 Squats

4 Rounds

"Your greatest asset is your earning ability.

Your greatest resource is your time."

~ Brian Tracy

Simple Productivity

Get in the Flow.

Keep distractions at a distance, no email, phone, twitter, whatever it may be. Stay focused on your task at hand.

Plan and execute.

Educational Material

This one is for all parents - Click Here to watch a video from Whole Foods on 5 ways you personally can enhance you children's school nutrition. GET INVOLVED.

Strength and Power

--

Back Squat

1RM

W.O.D.

--

"Fight Gone Bad"

3 Rounds

Wall-ball, 20lb ball, 10 ft target

Sumo deadlift high pull, 75 lbs

Box jump, 20" box

Push press, 75lbs

Row for calories

Each station is one minute, the clock is continuous, break one minute between each round.

"The fight is won or lost far away from witnesses - behind the lines,

in the gym and out there on the road,

long before I dance under those lights."

~ Muhammad Ali

Simple Productivity

Rise Early

It's true the early bird gets the worm.

When your sleeping, were getting ahead.

Reading Material

Click Here to read an article about the FDA being sued over antioxidant health claim 'censorship'

Dynamic Warmup

--

PVC Dislocates

PVC Cirlces

Inch Worms

Bridges

Arm Bars

Strength and Power

--

Weighted Pullups

3 x 3

Weighted Dips (45m, 20f)

3 x Max Reps

50 GHD Situps

50 GHD Back Extensions

"Without pain, without sacrifice, we would have nothing."

~ Tyler Durden

Simple Productivity

Use the voice recorder on your iphone to leave yourself notes.

Phil-Good Debut

Dynamic Warmup

--

CFL Track Warmup

W.O.D.

--

2 Mile TT

150 Situps

"Accept the challenges so that you may

feel the exhilaration of victory."

~ General George S. Patton

Simple Productivity

Auto-repliers

Twitter, Email, Facebook - put up a auto-reply during your day.

Answer your emails twice daily, it ll help you keep focus.

Reading Material

Click Here to read an article from Wellness.com

"Lose the lazy, Amercia!" It's straight to the point.

Dynamic Warmup

--

PVC Dislocates

Inch Worms

Forward Rolls

Handstand Practice

Strength and Power

--

Deadlift 5RM

W.O.D.

--

10 R/L KB Front Squats

10 Swings

7 rounds

Then complete three minutes of ring stability.

"Attack life, it's going to kill you anyway."

~ Steven Collier

Simple Productivity

Take a breath.

Stop, take a nice deep breath, repeat, relax.

Reading Material

Click Here to read about Obamacare's impact on obesity, liberty, and cost.

CFL 8.11.09

Dynamic Warmup

--

CFL Pushup Complex

CFL Track Warmup

W.O.D.

--

100 yard sprint - Rest is the walk back to the start

90 yard sprint - Rest is the walk back to the start

Continue this down to 10 yards then back up to 100 yards.

"A leader is one who knows the way, goes the way, and shows the way."

~ John C. Maxwell

Simple Productivity

Don't take on too much work.

Juggling work and a personal life is one of life's challenges.

Reading Material

Click Here to read a study from CVD on how low carb diets improve heart diease risk factors.

Dynamic Warmup

--

Inch Worms

Bridges

Cossack

Strength and Power

--

Back Squat

1 x 5

W.O.D.

--

"Tabata"

8 rounds of 20 on; :10 off for each movement

Finish each movement before continuing on

Squats

Pushups

Situps

Burpees

"If a warrior is to succeed at anything,

the success must come gently,

with a great deal of effort but with no stress or obsession."

~ Carlos Castaneda

Simple Productivity

Make the most of your Mondays

Organize and prepare yourself for the week ahead.

8.07.09

Fit.

Dynamic Warmup

-

PVC Dislocates

Inch Worms

Turkish Get Ups

Strength and Power

--

Chinups

3 x Max Reps

Pushups

1 x Max Reps

W.O.D.

--

Hill Sprint

50 squats

3 Rounds

"Functional strength is the successful application of force along productive lines."

~ Greg Glassman

Simple Productivity

Learn self defense. You never know when your gonna need it.

CFL 8.06.09

My boy has been drinking his milk.

Dynamic Warmup

--

Pose Running Drills

W.O.D.

--

50 meters x 20 + 1 Burpee (each time the burpee reps increases +1)

Rest as long as your previous round

"The measure of success is not whether you

have a tough problem to deal with,

but whether it is the same problem you had last year."

~ John Foster Dulles

Simple Productivity

Google the answer to something you have never known.

CFL 8.05.09

Dynamic Warmup

--

PVC Dislocates

PVC Circles

PVC Good Mornings

Inch Worms

Weighted Squat Holds

Bridges

Cossack

Strength and Power

--

Deadlift

1 x 5

W.O.D.

--

21-15-9

American Swings

Air Squats

Burpees

"A happy life is one which is in accordance with its own nature."

~ Lucius Annaeus Seneca

Simple Productivity

Do today what you can do tomorrow.

CFL 8.04.09

Dynamic Warmup

--

CFL Track Warmup

W.O.D.

--

120:60 x 6

(cover as much distance as possible on each leg)

"The man who has done his best has done everything."

~ Charles M. Schwab

Simple Productivity

Sleep 6 to 8 hours every night.

Minimize morning sunlight to get the best nights sleep possible.

CFL 8.03.09

Dynamic Warmup

--

PVC Dislocates

Barbell Good Mornings

Bridges

Trunk Twists

Cossack

Strength and Power

--

Back Squat

3 x 5

W.O.D.

--

5 Pullups

10 Burpees

AMRAP 5:00

"There are three ingredients in the good life;

learning, earning, and yearning."

~ Christopher Morley

Simple Productivity

Learn a new game.