Forging Elite Fitness......

W.O.D. 120308:

7 front squats

7 shoulder presses

7 squat thrusters

7 rounds

Momma W.O.D.

5 front squats

5 shoulder presses

5 squat thrusters

5 rounds

Article:

Technology and how the brain works

"Physical fitness is not only one of the most important keys to a healthy body,

 it is the basis of dynamic and creative intellectual activity."

~ John F. Kennedy

Kimby in her new gymnastics playground.

W.O.D. 110208:

Gymnastics Practice

(try handstands, handstand pushups, headstands, summersaults, L sits,

ring work, and elevated pushups)

Momma W.O.D.:

30 minute walk/jog/run

"Seven days without gymnastics makes one weak."

~ Unknown

Wrecking Ball.

W.O.D. 110108:

50 situps in 1:00

repeat if you failed, adding 15 sec each round till complete

50 squats in 1:15

repeat if you failed, adding 15 sec each round till complete

50 pushups in 1:30 

repeat if you failed, adding 15 sec each round till complete

Momma W.O.D.

overhead holds

ring holds

ring rows

low planks

Article:

The Libertarian Moment

"Let's give the historians something to write about."

~ Propertius

Wells at Work.

W.O.D. 112808:

50 deck squats

25 deck squat burpees

100 squat thruster

Broken or Not (your choice)

Momma W.O.D.

100 squat thrusters

Video:

crazy looking dudes doing deck squat drills

Article:

Madness of Crowds

"Doing your best at this moment puts you in the 

best place for the next moment"

~ Oprah Winfrey

HAPPY THANKSGIVING!!!

W.O.D. 112708:

stuff yourself with some stuffing

pound down some mashed potatoes

gobble down some gravy

terrorize all the turkey 

destroy all desserts

YOU EARNED IT.

"Thanksgiving, after all, is a word of action"

~W.J. Cameron

K.K. Post W.O.D.

W.O.D. 112608:

400 meter sprint

50 mountain climbers

25 situps

5 rounds

Momma W.O.D.

30 minute walk/jog/run

Article:

MSNBC - Surviving the holiday buffet. 

"Fortune favors the bold."

~Virgil 

Eye on the Prize.

W.O.D. 112508:

dumbbell squat cleans

descending ladder 13- 1

perform the rep amount on each side

followed by 100 situps

Momma W.O.D.

25 squats

25 presses

4 rounds

Article:

A wake-up call for the sleep deprived. 

"Do whatever your heart leads you to do - but do it!"

~ T.X. Jones