All Business.

W.O.D. 112408:

Tabata Circuit

20 seconds on

10 seconds off

2 minutes each exercise

2 full rounds of:

shoulder press

burpees 

sumo deadlift highpulls

atomic situps

Momma W.O.D

30 push  presses

30 squats

10 pushups

4 rounds

Video:

"Deadlift: back angle" by Mark Rippetoe 

"Action is eloquence."

~ William Shakespeare

All Eyes on me.....

W.O.D. 112108:

Man Maker Team Workout

ascending man maker ladder 1-10 

followed by

descending man maker ladder 10-1

(to be politically correct its also a man magnet)

Momma W.O.D.

30 minute walk/jog/run

Video:

What's a man maker?

"I used to ask my mother, "How can I find the right woman for me?" and she always answers, "Don't worry about finding the right woman... concentrate on becoming the right man."

Leave it all on the floor.

W.O.D. 112008:

4 Stations

1 minute each

push press

atomic situp

russian swings

heavy farmers walk stair climbs

3 rounds

1 minute break between each round

Momma W.O.D

ring rows

 dips 

ring push ups

ring holds

"A man never gets to this stage in life without being 

helped, aided, shoved, pushed, and prodded to do better."

~ Johnny Unitas

Tough Love.

W.O.D. 111908:

10 Jumping Jacks

1 Burpee

50 Rounds

Momma W.O.D.

25 alternating lunges

10 incline pushups

5 push press

4 rounds

Website:

Greater Philadelphia Cares: volunteer. be the change.

"There's nothing wrong with tough love, as long as the love is unconditional"

~Unknown 

Form.

W.O.D. 111808:

:30 seconds of pushups

:30 seconds of situps

10 minutes of duration

Momma W.O.D.

5 pushups

10 squats

AMRAP in 15 minutes

Website:

Operation Phoenix

OP is a Crossfit initiative that will raise the necessary funds to equip the entire USMC with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. Every Penny will go to the USMC. Plus you get a pretty cool tee shirt.

"Nobody ever drowned in sweat."

~Unknown USMC Soldier

Old Gulph Hill Hell.

W.O.D. 111708:

1/4 mile hill sprints

5 rounds

or 

5k

Momma W.O.D.

10 squats 

100 meter walk/jog/run

10 rounds

Videos:

Crossfit Training Presence

Crossfit Kids "Fran" by Connor Martin

Article:

The Politics of Crossfit

"Sacrifice. It's the key to success.

Just make sure your sacrificing the right things."

~ Joe Petrusky

Rocker's Reaction to a W.O.D.

W.O.D. 111308:

40 - 30 - 20 - 10

russian kettlebell swings

overhead dumbbell situps

Momma W.O.D

20 russian swings

10 step-ups

5 rounds

Video:

Robb Wolf on insulin resistance

Article:

From mice to men: 10 lessons from the wild

"We have to understand that the world can only be grasped by action, not by contemplation. The hand is more important than the eye... The hand is the cutting edge of the mind"

~ Jacob Bronowski