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.

Strength and Power

--

Back Squat

3 x 5

DB Bulgarian Split Squat

2 x 8 - 12 R/L

W.O.D.

--

10 Air Squats

15 Swings

10 Rounds

"If you want your dreams to come true, don't sleep."

~ Yiddish Proverb

LifeStyle Tip

It's Monday. Use today to setup your whole week.

Plan, organize, and structure a goal oriented week plan.

Strength and Power

--

Press

3 x 5

Weighted Pushups

Work up to a Max Set of 3 - 5

W.O.D.

--

50 Squat Thrusters (135m, 65f)

Rest till Recovery

KB Side Bends

3 x 10 - 13 (R/L)

"I believe that I was lucky to have suffered. Some people don't realize that in suffering there is great potential, because if you are deprived for any reason.. politically, financially, socially or otherwise.. and if you set your mind in the right direction, you will find that the only way to survive is for you to excel."

~ Talal Abu-Ghazaleh

LifeStyle Tip

New Rules for Women's Lifting

1. Heavy lifting promotes strength not size.

3. Heavy lifting decreases injuries.

4. Heavy lifting increases bone density.

2. Heavy lifting does not cause you to bulk up, your shit diet does.

3. Muscle bulk comes from high volume workouts.

4. Find a trainer who knows what their talking about.

If their talking about magical "toning" exercises, prescribing diets that make little sense to you, actually ask you what you want to do, and/or talk in circles find someone who has a clue.

Anna's Journey to a Healthy Life Begins.....

Strength and Power

--

Deadlift

1 x 5

DB Setups

2 x 8 - 12 (R&L both count as one)

W.O.D.

--

30 Burpees in 1:30

If you fail add :15 each time till you complete the task

Rest as needed then perform

200 Situps

"You are what you eat."

~ Unknown

LifeStyle Tip

Learn and play a new sport.

URBN Lunges

W.O.D.

--

Uphill 5K.

"We all die.

The goal isn't to live forever.

the goal is to create something that will."

~ Chuck Palahniuk

LifeStyle Tip

Lifetime Achievement

Ask yourself "If I died today, what would I be remembered for?"

You can change that, starting NOW.

Strength and Power

--

Bench Press

3 x 5

Weighted Pullups

Max Set of 3 - 5

W.O.D.

--

Hill Sprint

50 Squats

3 Rounds

"A goal is dream with a deadline."

~ Napoleon Hill

LifeStyle Tip

Check out liftSTRONG

All proceeds go to the Leukemia and Lymphoma Society

Strength and Power

--

Back Squat

3 x 5

Weighted Pushups

1 x Max

Chinups

2 x Max

W.O.D.

--

:30 Heavy Swings

:30 Burpees

:30 Rest

5 Rounds

"Go for it now. Tomorrow is promised to no one."

~ Unknown

LifeStyle Tip

Be true to yourself.

Strength and Power

--

Press

1RM

W.O.D.

--

Push Press x 100

(95m, 65f)

"To become truly great,

one has to stand with people,

NOT above them."

~ Charles de Montesquieu

LifeStyle Tip

Grid Magazine - Philadelphia

Our guide to a sustainable eco-friendly Philly.

BiggBlaise

W.O.D.

--

"Grace"

30 Clean and Jerks

(135m, 85f)

"Don't think you're on the right road just

because it's a well beaten path."

~ Unknown

LifeStyle Tip

Three Survival Lessons for Small Business

1. Adapt quickly

2. Engage customers and build community

3. Never stop planning.

Strength and Power

--

Deadlift

3 x 5

Elevated & Weighted Pushups

1 x Max (45m, 25f)

Chinups

1 x Max Reps

W.O.D.

--

Heavy Russian Swings x 50

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

~ Roseanne Cash

LifeStyle Tip

H2O

Bring a bottle of water with you everywhere you go whether it's shopping, driving in your car, going to a meeting or just to work. Don't let that water bottle leave your side all day. Keep drinking your water throughout the day.

Congratulations to Aliza Remer

She completed the Hands-On House Half Marathon this past weekend.

Strength and Power

--

Bench Press

3 x 5

Heavy Suitcase Lunges

5 R/L x 3

Push Press

3 x Max Reps (@ last weeks press 1rm)

W.O.D.

--

5 Hill Sprints

"Patience and diligence, like faith, remove mountains."

~ William Penn

LifeStyle Tip

The School of the Future in Philadelphia?

Strength and Power

--

Back Squat

3 x 5

Ring Dips

3 x Max Reps

W.O.D.

--

600 Situps

"I believe you should live each day as if it is your last."

~ Unknown

LifeStyle Tip

Setting up your children for failure.

By being lazy, undisciplined parents who feed their kids crap

your lowering their abilities and creating future problems.

Check Out Steve's Club & Paleo Kits

Strength and Power

--

Press

3 x 5

Overhead Squat

3 x 3

W.O.D.

--

100 Wall Balls

200 Situps

"Few do it well, and most don't do it at all;

the sooner you start, the better."

~ Unknown

LifeStyle Tip

Women who claim to be afraid to train hard because

they "always bulk up too much" are often already pretty bulky,

or "skinny fat" (thin but weak and deconditioned)

and have found another excuse to continue life

sitting on their butts

A Whole Lotta Blocks!

Strength And Power

--

Power Clean

1RM

W.O.D.

--

25R/25L KB Turkish GetUps -> Overhead Squat Complexes

"Remember, it takes YEARS to achieve maximum development,

regardless of how hard or how sensibly you train."

~ Brooks D. Kubik

LifeStyle Tip

Check out Lifestream Backup.

Load your articles, pictures, videos, data and never worry about losing it again.