8.07.09

Fit.

Dynamic Warmup

-

PVC Dislocates

Inch Worms

Turkish Get Ups

Strength and Power

--

Chinups

3 x Max Reps

Pushups

1 x Max Reps

W.O.D.

--

Hill Sprint

50 squats

3 Rounds

"Functional strength is the successful application of force along productive lines."

~ Greg Glassman

Simple Productivity

Learn self defense. You never know when your gonna need it.

CFL 8.06.09

My boy has been drinking his milk.

Dynamic Warmup

--

Pose Running Drills

W.O.D.

--

50 meters x 20 + 1 Burpee (each time the burpee reps increases +1)

Rest as long as your previous round

"The measure of success is not whether you

have a tough problem to deal with,

but whether it is the same problem you had last year."

~ John Foster Dulles

Simple Productivity

Google the answer to something you have never known.

CFL 8.05.09

Dynamic Warmup

--

PVC Dislocates

PVC Circles

PVC Good Mornings

Inch Worms

Weighted Squat Holds

Bridges

Cossack

Strength and Power

--

Deadlift

1 x 5

W.O.D.

--

21-15-9

American Swings

Air Squats

Burpees

"A happy life is one which is in accordance with its own nature."

~ Lucius Annaeus Seneca

Simple Productivity

Do today what you can do tomorrow.

CFL 8.04.09

Dynamic Warmup

--

CFL Track Warmup

W.O.D.

--

120:60 x 6

(cover as much distance as possible on each leg)

"The man who has done his best has done everything."

~ Charles M. Schwab

Simple Productivity

Sleep 6 to 8 hours every night.

Minimize morning sunlight to get the best nights sleep possible.

CFL 8.03.09

Dynamic Warmup

--

PVC Dislocates

Barbell Good Mornings

Bridges

Trunk Twists

Cossack

Strength and Power

--

Back Squat

3 x 5

W.O.D.

--

5 Pullups

10 Burpees

AMRAP 5:00

"There are three ingredients in the good life;

learning, earning, and yearning."

~ Christopher Morley

Simple Productivity

Learn a new game.

Our Newest Lefty

Dynamic Warmup

--

PVC Dislocates

Dumbbell Toe Touch

Inch Worms

Bridges

Cossack

Strength and Power

--

Press

3 x 5

W.O.D.

--

800 Meter Run

50 Pushups

100 Situps

200 Squats

800 Meter Run

"Do not dwell in the past,

do not dream of the future,

concentrate the mind on the present moment."

~ Buddha

Simple Productivity

Don't be a slave to technology.

Less email, tv, iphone just might do you some good.

CFL 7.30.09

Dynamic Warmup

--

Pushup Complex

CFL Track Warmup

W.O.D.

--

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.