A Practical Guide for Entrepreneurs.
Another great blog post from Tim Ferris.
4.16.2009
4.15.2009
Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
PVC Trunk Twists
PVC Overhead Squats
20 Each
Burgener Warmup
Light Turkish Getup Progressions
W.O.D.
--
50 Turkish Get Ups
(sandbag, heavy bag, small person, get heavy and creative)
"Put yourself in a state of mind where you say to yourself, "Here is an opportunity for me to celebrate like never before, my own power, my own ability to get myself to do whatever is necessary""
~ Tony Robbins
Th Go Green Tip of the Day
The Art Museum Steps
This is for those who just wont get off that damn treadmill.
Go to your art museum and hit the steps running.
And yes you can put some Rocky music on your ipod,
just try not to hum it out loud.
4.14.2009
Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Circles
Barbell Good Mornings
KB Squat Holds
Arm Bars
Strength and Power
--
3 Rounds
Squat Clean x 1
Squat Thrusters x 10 (male @ 135lbs, females @ 75)
1:00 Break
W.O.D.
--
5 Rounds
7 Ring Pullups
9 Ring Dips
11 Ring Pushups
"Gymnastics has helped me so much, its taught me how to be dedicated to something, how to work hard, how to achieve your goals, also to be organzied and how to try to balance my life out. I think it has helped me in school too because it has kept me organized and I’m always striving for a goal."
~ Shannon Miller
The Go Green Tip of the Day
Check out the article from Planet Green; five office chairs combine recycled and recyclable materials with ergonomic precision, making for a productive workday.
4.13.2009
Dynamic Warmup
--
Super Joints Mobility Drills
Inch Worms with Hindu Push 10 x's
Seated Windmill 5 x's
Forward Rolls 5 x's
Cossack Stretch 5 x's
Skin The Cat 3 x 10
W.O.D.
--
"Lynne"
5 Rounds of
Max Rep Body Weight Bench Press
Max Rep Pullups
Rest as needed between rounds.
"One strike away; nothing-and-two, the count to Hinske. Fans on the their feet; rally towels are being waved. Brad Lidge stretches. The 0-2 pitch — swing and a miss, struck him out! The Philadelphia Phillies are 2008 World Champions of baseball! Brad Lidge does it again, and stays perfect for the 2008 season! 48-for-48 in save opportunities, and watch the city celebrate! Don't let the 48-hour wait diminish the euphoria of this moment, and the celebration. And it has been 28 years since the Phillies have enjoyed a World Championship; 25 years in this city with a team that has enjoyed a World Championship, and the fans are ready to celebrate. What a night!"
~ Harry Kalas
The Go Green Tip of the Day
Make a difference, go green with your Phillies today.
Stairs Does it Again.
Dynamic Warmup
--
Static Stretch Series
Super Joint Mobility Drills
Side Bends 3 x's
Standing Windmill 5 x's
Walking Quad/Hamstring Stretch 10 Yards
Walking Pivot Squats 10 Yards
10 Yard Sprints 2 x's 50% Max Speed
Walking Lunge and Twist 10 Yards
Walking Reverse Lunge and Twist 10 yards
10 Yard Sprints 2 x's 75% Max Speed
Walking Spiderman 10 yards
10 Yard Sprints 2 x's 100% Max Speed
Strength W.O.D.
--
20 Rep Back Squat
Using Your 10 Rep Max Weight, Perform 20 Squats Without Letting The Bar Touch The Floor or Rack. Failing to do so requires a restart with 5 less pounds after each failure.
Rest 5:00
50 GHD Situps
"The back squat is KING for building size and strength..
it should be regarded as THE most useful free weight exercise."
~ Stuart McRobert
The Go Green Tip of the Day
How does solar energy work??
Educate yourself about this and more at treehugger.com
4.10.2009
Rip.
Skill Practice Day
--
Todays workout is about challenging yourself with new complex movements.
Warmups - Work towards new stretches, maybe a split or a better cossack?
Gymnastics - Try and hit a press to handstand?
W.O.D. - Practice some more complex movements like the split jerk, sots press, etc...
Whatever your level is, today we are going to concentrate on advancing to new skills.
"Challenges are what make life interesting; overcoming them is what makes life meaningful"
~ Joshua J. Marine
The Go Green Tip of the Day
Mow your lawn without gas and noise. Plus save money and break a sweat.
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