Reading Material

Click Here to read a study from CVD on how low carb diets improve heart diease risk factors.

Dynamic Warmup

--

Inch Worms

Bridges

Cossack

Strength and Power

--

Back Squat

1 x 5

W.O.D.

--

"Tabata"

8 rounds of 20 on; :10 off for each movement

Finish each movement before continuing on

Squats

Pushups

Situps

Burpees

"If a warrior is to succeed at anything,

the success must come gently,

with a great deal of effort but with no stress or obsession."

~ Carlos Castaneda

Simple Productivity

Make the most of your Mondays

Organize and prepare yourself for the week ahead.

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.