CFL 7.30.09

Dynamic Warmup

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Pushup Complex

CFL Track Warmup

W.O.D.

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Heavy Load Hill Sprint x 5

(Dumbbells, KB, Sandbags, Ladies bring you big ass purses if you want.)

"Deep within humans dwell those slumbering powers;

powers that would astonish them, that they never dreamed of possessing;

forces that would revolutionize their lives if aroused and put into action."

~ Orison Marden

Simple Productivity

Plan of Action

To obtain a goal; you must first establish a goal.

Then you must set a plan and then execute this goal oriented plan.

Not having a way to get nowhere won't get you there.

CFL 7.29.09

R.I.P Coach Jim Johnson

Dynamic Warmup

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PVC Dislocates

PVC Circles

Barbell Good Mornings

Arm Bars

Strength and Power

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Deadlift

1RM

W.O.D.

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Clean and Jerk (135lbs)

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute... continue for as long as you are able.

Rest as needed

50 Atomic Situps

:30 x 3 Atomic Holds

"There is no passion to be found playing small -

in settling for a life that is less

than the one you are capable of living."

~ Nelson Mandela

Simple Productivity

Enjoy a moment of humor.

Too much seriousness can interfere with you energy and progress of anything.

Take a step back from what your doing to crack a smile.

CFL 7.28.09

Dynamic Warmup

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CFL Pushup Complex

Pose Running Drills

W.O.D.

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5K TT

"Vanity makes men ridiculous, pride odious and ambition terrible."

~ Sir Richard Steele

Simple Productivity

Untie your shoes when you take them off.

400m Underwater Rock Runs

Dynamic Warmup

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Inch Worms

Bridges

Cossack

Strength and Power

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Back Squat

3 x 5

Pullups

3 x Max

50 Pushups

W.O.D

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50 Squat Thrusters (135m, 85f)

"Learn from the masses, and then teach them."

~ Mao Tse-Tung

Simple Productivity

If everyones doing it, dont.

W.O.D.

--

Play a new sport or

Try a new game or

Tackle you nemesis w.o.d.

"Don't fear failure so much that you refuse to try new things. The saddest summary of a life contains three things, could have, might have, and should have."

~ Unknown

Simple Productivity

Be Decisive.

Putting off decisions or not making them cause guilt and stress.

Go with your gut and make that decision.