Max Effort Front Squat

Good Mornings

W.O.D.

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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.

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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.

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: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.

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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.

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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.

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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.

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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.

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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.

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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.

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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.