Strength and Power

--

Deadlift

3 x 5

W.O.D.

--

Ring Pushups x 10

Heavy Swings x 10

AMRAP 6:00

"The sole meaning of life is to serve humanity."

~ Leo Nikolaevich Tolstoy

LifeStyle Tip

React to the future, Not the past.

When someone yells at you, your gut reaction may be to yell

back. But following your gut can get you in trouble, and in this

case, may result in a damaged relationship. Instead, try

responding to the outcome. When an unsettling event happens,

pause and ask yourself: what is the outcome I want? Instead of

reacting to the event, act in accordance with your desired

outcome. The person who yelled at you: do you want an

improved relationship with him or do you want to make him feel

as bad as you do? If it's the latter, go ahead and yell back. If it's

the former, empathize with his anger and respond to the

underlying issue in a calm manner.

~ Havard Business

Strength and Power

--

Bench Press

3 x 5

Push Press

1 x Max Reps

(95m, 55f)

W.O.D.

--

Descending Ladder from 9

R/L Dumbbell Squat Cleans

"We don't accomplish anything in this world alone ...

and whatever happens is the result of the whole tapestry of one's life and

all the weavings of individual threads from one to another that creates somethings."

~ Sandra Day O'Connor

LifeStyle Tip

Team Building

Make sure that the team goals are totally clear and

completely understood and accepted by each team member.

Fight Gone Bad.

Strength and Power

--

Back Squat

3 x 5

Weighted Dips

2 x Max Reps

Chins

3 x Max Reps

Heavy Swings

3 x 8 - 12

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

fight daily in the silent chambers of the soul."

~ David McKay

LifeStyle Tip

Decide your "no's" in advance

Follow Tim Ferris's advice and use the 80/20 rule to figure out which types of activities in your work life just aren't worth the time you put in. This might be meeting people for lunch, attending long conferences requiring plane travel and overnight stays, or taking extra projects on weekends. Whatever your low-value activities are, make a rule up front to say "no" instead of deciding on a case-by-case basis. If you can rule out entire classes of relatively unproductive business activities like this, you'll leave more room for your personal life and boost your professional effectiveness at the same time.

Saturday Night Whiteout - WE ARE PENN STATE!!!

CFLove will be at CFPrime for FGB4

Strength and Power

--

Bench Press

1RM

Weighted Dips

3 x 5

Krok Rows

Barbell Situps

3 x 8 - 12

"One person with a belief is equal to a force of 99 who have only interests."

~ John Stuart Mill

LifeStyle Tips

Keep Traditions.

W.O.D.

--

5K

"To conquer oneself is a greater task than conquering others."

~ Buddha

LifeStyle Tips

A distinctive, learning-filled life results from a succession of small, specific choices made each day. There's a world of difference between imagining such a fulfilling life and actually living it. It is through taking new actions that we learn to awaken and apply our hidden capacity. If you know by doing, there is no gap between what you know and what you do.

~ an excerpt for "The Other 90%" by Robert K. Cooper

Strength and Power

--

Deadlift

7 x 1

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."

~ Arnold Schwarznegger

LifeStyle Tips

Never give up.

Check Out Paleo Brands

Click Here for a reintroduction to the foods you supposed to eat.

He's going to be a BIG BAD BOB.

Strength and Power

--

Bench Press

3 x 5

Pullups

3 x Max Reps

W.O.D.

--

13 > 1 > 13

Burpees

Swings

"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

Don't waste your time with gimmicks, especially fitness ones.

Strength and Power

--

Back Squat

1RM

Chinups

3 x Max reps

75 Pushups

W.O.D.

--

10 x .25 Mile Hill Sprints

(rest is your walk down)

"Success is the progressive realization of worthwhile, predetermined, personal goals."

~ Paul J. Meyer

LifeStyle Tips

Set up your environment to reward rather than deflate. Try to set things up so that you will be not be constantly be reminded of you limitations.

ING HALF MARATHON 9.20.09

Primal Warrior Feast

Strength and Power

--

Press

1RM

Push Jerk

3 x 3 (use your press 1rm)

Heavy Swings

3 x 10 (106m, 53f)

W.O.D.

--

200 Squats

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

~ Lance Armstrong

LifeStyle Tip

Avoid premature closure of a project, a conflict, a deal, or a conversation.

Don't "cut to the chase" too soon, even though you're itching to.

Army Sgt 1st Class Daniel Crabtree

Killed in Al Kut, Iraq on Thursday June 8th.

We dedicate this workout to him, his wife Kathy and daughter Mallory.

W.O.D.

--

"Daniel"

50 Pullups

400 Meter Run

21 Thrusters, 95 lbs

800 Meter Run

21 Thrusters, 95 lbs

400 Meter Run

50 Pullups

"A hero has faced it all: he need not be undefeated, but he must me undaunted."

~ Andrew Bernstein

LifeStyle Tip

Think before you react.

Strength and Power

--

Deadlift - Power Clean Complex

7 x 1

(A set is 1 deadlift then 1 power clean)

(205m,95f)

W.O.D.

--

50 Pushups

200 Situps

1 Mile run

50 Box Jumps

"Today you are You, that is truer than true.

There is no one alive who is Youer than You."

~ Dr. Seuss

LifeStyle Tip

Set limits, boundaries. This is containing and soothing, not punitive. Do it consistently, predictably, promptly, and plainly. Don't get into complicated, lawyer like discussions of fairness. These long discussions are just a diversion. Take charge.

Strength and Power

--

Incline Bench Press

3 x 5

W.O.D.

--

KB Clean and Jerks

5R/5L

AMRAP 9:00

"Successful people are successful because they form the habits

of doing those things that failures don't like to do."

~ Albert Grey

LifeStyle Tips

Accept the fear of things going too well. Accept edginess when things are going too easy, when there's no conflict. Don't gum things up just to make them more stimulating.

The Human Turkish Getup

Strength and Power

--

Back Squat

3 x 5

W.O.D.

--

1 Mile Hill Run

Situps x 200

"Write it on your heart that everyday is the best day of the year."

~ Ralph Waldo Emerson

Lifestyle Tip

Read with a pen in hand, not only for marginal notes or underlining, but for the inevitable cascade of "other" thoughts that will occur to you.

Educational Material

Click here to check out "Appetite for Awareness Philadelphia 2009." This dynamic event brings together Philly's most prestigious chefs, top docs and media reps to compete for the best gluten free dish. I'll see you there!!!

Strength and Power

--

Press

3 x 5

W.O.D.

--

Turkish Getups

50 R/L

(50m/25f)

"One of the main causes of the fall of the Roman Empire was that, they had no way to indicate successful termination of their C programs."

~ Robert Firth

Lifestyle Tips

Establish external structure. Structure works like the walls of the bobsled slide, keeping the speedball sled from careening off the track. Make frequent use of lists, notes to self, color coding, rituals, reminders, and files.

Strength and Power

--

Front Squat

3 x 5

W.O.D.

--

Chinups

3 x Max

Pushup x 50

Situps x 200

Rest Till Recovery Between Sets

"So I think instead of focusing on the competition, focus on the customer."

~ Scott Cook

Lifestyle Tip

Give up guilt over high-stimulus-seeking behavior. Understand that you are drawn to intense stimuli. Try to choose them wisely, rather than brooding over the "bad" ones.

Educational Material

Click here to read "There is NO LOVE in that food."

Good Foot Pulls!

(Just keep those hands up Susan!)

Strength and Power

--

Deadlift

5 x 1

W.O.D.

--

Hill Sprints

Swings x 15

(walk down is rest)

7 Rounds

"Jealousy is the tribute mediocrity pays to genius."

~ Fulton J. Sheen

Lifestyle Tip

Make deadlines.

Excited To Try High Gear.

Strength and Power

--

Dumbbell Bench Press

3 x 5

Push Press

5RM

W.O.D.

--

5 Squat Thruster

3 Front Squats

1 Press

AMRAP 7:00 @ 95lbs

"One man that has a mind and knows it can always beat ten men who haven't and don't"

~ George Bernard Shaw

Lifestyle Tip

Don't be one who worries.

Take care of your business everyday and your business will take care of you.

Educational Material

Click here to read "7 Reasons to Eat More Saturated Fat" by Tim Ferris.

Educational Material

Click here to read how America is going from fries to fennel thanks to Food Inc.

Educational Material

Click here to read "How to Achieve Instant Freedom" an article from Zen to Fitness.

Me and the Champ

W.O.D.

--

"Fight Gone Bad"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"The hardest battle you're ever going to fight

is the battle to be just you."

~ Leo Buscaglia

Educational Material

Click here to read "10 Ways to De-Sissify Your Kid"

READ THIS PARENTS!!

W.O.D.

--

5K

(alternative terrain, find a trail, use the city blocks, hit up the beach)

"Unless you are willing to drench yourself in your work

beyond the capacity of the average man,

you are just not cut out for positions at the top."

~ J. C. Penney

Lifestyle Tip

Blood, sweat, and tears go along way in

whatever it is you are doing.

Give it your all today and EVERYDAY

CrossFit Family

Strength and Power

--

Deadlift

3 x 5

Power Clean

5 x 1

Weighted Pullups

1 x Max Reps

W.O.D.

--

Elevated Pushups x 15

Jump Squats x 10

7 Rounds

"Little by little does the trick."

~Aesop

Lifestyle Tip

Live Life. Get Active. Stay Active.

Seriously, get out there.

Life has so much more to offer than the internet and tv

Educational Material

Click Here to read why us entrepreneurs should minimize our credit card debt.

Remember your the boss!!!

Educational Material

Click Here to read "The Politics and Policies of Sugar"

Educational Material

Click Here to read an article on taxing junk food, drinks thus fighting child obesity.

My god I pray this happens one day!!!

Strength and Power

--

Bench Press

1RM

Push Press

5 x 3

W.O.D.

--

Weighted Hill Sprints

5 Rounds (Find a nasty hill!!)

"Weak men wait for opportunities;

strong men make them great."

~ Orison Swett Marden

Lifestyle Tip

The first you should do in the morning is

drink a glass of water.