Squat 3 x 5

Speed Deadlifts 8 x 2 @ 40%

Sled Powerwalks 8 x 20 yards

"Dreams and dedication are a powerful combination."

~William Longgood

Training with Foam Rollers

4 Best Ways to Use a Mini Sled

Where does Frank Mir go from here?

Everyday Paleo

Chest Clapping Pushups 3 x 10

50 Close Grip Pushups

30 Wide Grip Pushups

Max Ring Pushups

Ab Circuit

"Some guys they just give up living,

others start dying little piece by piece,

some guys come home from work and wash up,

and go racing in the streets."

~ Bruce Springsteen

Jim Wendler Talks Big Weights

Why Cardio Alone Doesnt Cut Fat?

Fighting for the UFC Title

Why I am excited about my Ipad

Squat 3 x 5

Bench Press 3 x 5

Weighted Dips 2 x Max

Heavy Farmers Walks 8 x 50 yards (Heavy backpack and dumbbells)

"True strength lies submission which permits one

to dedicate his life,through dedication,

to something beyond himself."

~ Henry Miller

The Best Training for Muscle Mass for Beginners

Building Young Beasts Through Powerlifting

Rebuilding Khalipa; Part 4

Gorilla Pit Gym

3:00 AMRAP Bar from Floor to Overhead, Any Means Necessary

155m, 85f

Rest

Work Main Weakness

"A jug fills drop by drop."

~ Buddha

Trigger Point 101

Health Care Bill Simplified

SealFit

400 Meter Walking Lunge (weight vest optional)

"Lead from the front."

~ Audie Murphy

Overcoming the Perceptions of Primal Living

Quickness and Reactive Ability

The "I CAN'T" Syndrome

High Rep Bench Press @ 185m, 85f

:60 Chinups

50 Ring Pushups

50 Ring Tricep Extensions

"Want of care does us more damage than want of knowledge."

~ Ben Franklin

Super Training - Factors Influencing Strength Production

EliteFTS Bench Manual

Running Fast with Louie and Romanov

Max Effort Rack Pull

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

R/L Dumbbell Snatches

"Adversity is like a strong wind. It tears away from us all

but the things that cannot be torn,

so that we see ourselves as we really are.

~ Arthur Golden

Dan Hardy Training Camp @ Joe Defranco

Hammer Strength Clinic March 27th

Rack Em Up - Rack Pull Variations

Max Effort Clean and Press

Heavy Dips 5 x 5

Kroc Rows 3 x 8 - 12

Barbell Situps 3 x 8

"If you're going through hell, keep going."

~ Winston Churchill

Gary Taubes - "The (Political) Science of Salt"

SXSW 2010: Gary Vaynerchuk Presentation

CrossFit Games PA Sectional Video

The Canadian Army Combat Fitness Program

Max Rep Deadlift 305m, 185f

3 Rounds

7 Hang Clean @ 155m, 85f

10 Burpees

Rest 1:00 between each

100 Yard Farmers Walk @ 150m, 75f

"Practice as if you are the worst, perform as if you are the best."

Inside Baseball - The Paleo Garden

The Importance of Being Unpredictable

Prowler Challenge

Give it a Shot.

Max Rep Push Press x 2 (135m, 65f)

:90 Chinups

DB Pushup - Row Complex

10-9-8-7-6-5-4-3-2-1

DB Pushups @ 30m, 15f

DB Alternating Rows @ 30m, 15f

"Many are stubborn in pursuit of the path they have chosen,

few in pursuit of the goal."

~ Friedrich Nietzsche

Muscle Driver - Great equipment supplier I stumbled across.

Owen Frank (All Blacks) goes CrossFit

"Dead Man's Row" Video from '10 Austin, Tx Sectionals

Mark Sisson wants you to buy his book.

Philly Art Museum Stairs x 35

"Excellence can be obtained if you:

... care more than others think is wise;

... risk more than others think is safe;

... dream more than others think is practical;

... expect more than others think is possible."

Nutter's Best Case For Soda Tax?

Vitamin D and Muscle Mass

Possible Side Effects of Cod Liver Oil

Back Squat 3 x 5

GHR x 30

50 Burpees

"Leadership is about working with others to build a truly inspiring

vision of the future, and then motivating and energizing

people to deliver that vision."

~ James Manktelow

Training for Football

Strength Coach's Guide To Movement Assessment: Part 1

Bigger, Stronger Arms: The Poliquin Way

Mediterranean Stuffed Pork Loin

Max Effort Incline Press

Various Pushups 3 x Max (45m, 25f)

Swings x 150 (53m, 35f)

Weighted Abs

"The function and duty of a quality human being is the

sincere and honest development of one's potential."

~ Bruce Lee

Flinch and Self Consciousness

Sandbag Workout 2010 Carolina CrossFit Sectionals

Cinderella Wine - Ridiculously Low Priced Wine

Fitter Men Want More Sex For More Years

Power Clean @135m, 65f

(+ 1 on the minute until failure)

100 Squats

100 Situps

"Wherever you go, go with all your heart."

~ Confucius

The Florida Marlins Go CrossFit

Cholesterol Reconsidered

Quality of Life, Not Leisure

Max Pushups x3

DB Floor Arm Extensions 3 x Max @ 45m, 20f

Chinups 2 x Max

50 R/L DB Press @ 35m, 20f

Weighted Abs

"Only those who dare to fail greatly can ever achieve greatly."

~ Robert F. Kennedy

Vitamin A can negate the benefits of Vitamin D

(so avoid cod liver oil)

The Power Of Sandbagging

Artificial Sweetners: Is Stevia ok?

50 R/L Sandbag Turkish Get-ups

"I stand for freedom of expression,

doing what you believe in

and going after your dreams."

~ Madonna Ciccone

Off-Season NFL Football Training

6 Dirty Tricks to Instantly Increase Muscle and Performance

Watch: It's Not About Luck

MSG: The Slow Poisoning of America

Back Squat 3 x 5

50 R/L Heavy DB Lunges (75m, 25f)

45 Degree Heavy Back Extensions 2 x 8 - 10

100lb Treadmill Walk (Vest or Farmers Walk)

6 x :30 on; :30 off

"Victory is always possible for the person

who refuses to stop fighting."

~ Napoleon Hill

Part 1 of Kelley Starrett Rebuilding CrossFit's Jason Khalipa

Training Young Athletes:

Philosophy of a Part-Time Trainer and Full-Time Dad

Aspirin: A Blockbuster Therapy for Breast Cancer Survivors?

Maximum Effort Pushup

(sets of 5, 3, and then 1's till failure)

Ring Tricep Extensions 3 x 8 - 12

Kroc Rows

5 Rounds

5 Push Presses (135m, 65f)

10 Heavy Swings (88m, 53f)

Max Effort Low Plank

"I am shark, the ground is my ocean

and most people can't even swim."

~ JJ Machado

Tony Blauer S.P.E.A.R. Tactical Highlight Video

Mark Sisson Talks CrossFit and P90X

Paleo Brands Gourmet Frozen Foods

Max Effort Overhead Squat

AMRAP 275 Deadlift 5:00

"It takes courage to be creative. Just as soon as

you have a new idea, you are a minority of one."

~ E. Paul Torrance

Dear Mark: Embodied-Cognition

Overhead Press 3 x 8 - 12

50 Ring Dips or Tricep Death x 2

Handstand Hold 5:00 Minutes Total

65lb Max Rep Barbell Curls

"Pave the way or get of the way."

Nutrition Article

Overweight middle-aged adults at greater risk

for cognitive decline in later life

1 Mile Uphill Climb

3:00 minute totals of each:

Hollow Rock

Ring Pushup Plank

Ring L-Sit

"By lifting the weakest,

poorest among us,

we lift the rest of us as well."

~ Bill Clinton

Letters of Note:

You're Boring

Goooood Bro.

Max Effort Back Squat

AMRAP 5:00

10 Squats

5 Burpees

"Opposition is a natural part of life.Just as we develop our physical muscles through overcoming opposition- such as lifting weights -we develop our character muscles by overcoming challenges and adversity."

~ Stephen Covey

Training Article

How to do More Pushups

Matrix Fights

Max Effort Floor Press

Skull Crushers 3 x 12

Feet Elevated Ring Rows 2 x Max

Chinups 3 x MaX

KB Push Press R/L x 50

"Because you want to keep an air of calm and cool."

~ Maya Rudolph

Training Article

Gots to Get Your Deload On