10.07.2008

THE CHASE IS ON!!!!!!

W.O.D. 100708:
Partner workout
2 athletes per team
100 pushups
400 meter run
100 push presses 
400 meter run
100 squats
400 meter run 
100 sumo deadlift high pulls
400 meter run

Momma W.O.D:
100 wall balls 

"When I let go of what I am, I become what I might be."

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10.06.2008

Earn it.

W.O.D. 100608:
100 meter sprint
10 burpees
AMRAP in 20minutes

Momma W.O.D:
15 alternating lunges
15 alternating presses
5 rounds
Info:


"Do not under estimate desire and passion" 




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10.01.2008

In the zone.

W.O.D. 100108:
200 meter sprint 
5 sets of stairs
200 meter sprint
21 high swings
5 rounds

Momma W.O.D.
10 presses
20 squats
5 rounds
800 meter powerwalk

Philly Sports News: 
NLDS Game  1
October 1st, 2008 3:00 PM
Philadelphia Phillies vs. Milwaukee Brewers
Hamels vs. Gallardo

"I'm never satisfied. I cant' stand satisfaction. 
To me, greatness comes from that quest for perfection."

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9.30.2008

Kettlebells by Pain

W.O.D. 093008:
5 pushups
10 situps
15 squats
amrap in 20

Momma W.O.D.
Skill Day
Today, try ring pullups, one-legged squats for balance and work on the bottom of the squat.
Break a sweat with a serious power walk.

Articles:


"We judge ourselves by what we feel capable of doing, 
while others judge us by what we have already done."
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9.29.2008

HQ  Director of Training - Nicole Carroll.

W.O.D. 092908:
400 meter walking lunge 

Momma W.O.D.
400 meter run
15 step ups
15 pushups
4 rounds

Articles:


"Adversity has the effect of eliciting talents which, 
in prosperous circumstances, would have lain dormant"


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9.27.2008

Whiteout

Rest Weekend 092708 092808:
The next two days bring on some exciting area sports.

No. 12 Penn State (4-0) vs No. 22 Illinois (2-1)
Saturday Sept. 27th
University Park, PA
8:00 PM ET
After cruising through non-conference play, Penn State opens Big Ten play against Illinois. the Nittany Lions have scored more points in four contests that any team in the 122-year history of the program. The Illini are coming off a by week. Penn State has won 23 of their last 25 at home. Expect a whiteout and lots of noise from Happy Valley.
WE ARE !!!

Phillies (Moyer) vs. Nationals (Lannan)
Saturday Sept. 27th
3:55 PM ET
Phillies (Hamels) vs. Nationals (Perez)
Sunday Sept. 28th
1:35 PM ET
The Phillies Magic Number is 1.
The Phils are one game away from clinching their second straight NL East Division Title.

Sunday Sept. 28th
Eagles vs. Bears
8:15 PM ET
After a 2-1 start the Eagles travel to soldier field to tackle the 1-2 Bears. With a banged up McNabb and possibly no Westbrook this Sunday matchup could prove to be a test.

Get your popcorn ready! (no butter obviously)

"Believe deep down in your heart that you're destined to do great things."

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9.26.2008

This pic just had to be in color to do it justice.

W.O.D. 092608:
125 pushups

Momma W.O.D.
15 one hand kettlebell deadlift (right then left)
10 pushups
15 one hand kettlebell deadlifts (left then right)
10 ring rows
5 rounds

Crossfit Journal:

"If you want to make life easy, make it hard."
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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.