9.23.2008

The sun shines on those who WORK HARD.

W.O.D. 092208:
21-15-9
sumo deadlift high pull
pushups

Momma W.O.D.
sumo deadlift high pull
pushups

New York Times:

"The great pleasure in life is doing what people say you cannot do."

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9.22.2008

We climb to the top with consistency and commitment. 

W.O.D. 092208:
5k

Momma W.O.D.
18-14-10-6-2
Ring Rows
Push ups 
One arm kb deadlifts

"Just Do it"

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9.19.2008

Its a really nice ceiling. 

W.O.D. 091908:
100 Burpees 

Momma W.O.D.
100 dumbbell squat thrusters

"If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying 
"Here comes number seventy-one!" 
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9.18.2008

Joy and Pain like Sunshine and Rain

W.O.D. 091809:
150 american swings
150 dumbbell pushpress
4 time; no order restrictions

Momma W.O.D.
Hold for time
ring supports
bottom of the squat
planks
deadhang pullups 

"Pleasure and pain, though directly opposite are contrived to be constant companions"
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9.17.2008

Kill it K.K. Kill it

W.O.D. 091708:
"Michael"
800 meter run
50 supermans
50 situps
3 rounds

Momma W.O.D.
15 shoulder presses
15 knees to elbows
15 step ups 
4 rounds

Parenting Article and Video:


Technology Article and Download:


"When it comes to eating right and exercising, there is no "I'll start tomorrow." tomorrow is disease." ~ V.L. Allineare

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9.16.2008

Scout aka Bear aka 6a.m. Welcome Commitee

W.O.D. 091608:
20 squats
10 situps
100 meter sprint
amrap in 10 minutes

Momma W.O.D.
21-15-9
Sumo deadlift highpulls
military press
100 meter power walk after each round

"If you're bored with life - you don't get up every morning with a burning desire to do things - you don't have enough goals."

Posted by at 3 comments:

9.15.2008

"Weight on the heels!! Shoulders over the bar!!"

W.O.D. 091508:
21-15-9 sumo deadlift high pulls
10 sets of stairs

Crossfit Momma:
30 minutes of power walking

"Every failure brings with it the seed of an equivalent success"
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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.