8.11.2009

Reading Material

Click Here to read about Obamacare's impact on obesity, liberty, and cost.
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CFL 8.11.09

Dynamic Warmup
--
CFL Pushup Complex
CFL Track Warmup

W.O.D.
--
100 yard sprint - Rest is the walk back to the start
90 yard sprint - Rest is the walk back to the start
Continue this down to 10 yards then back up to 100 yards.

"A leader is one who knows the way, goes the way, and shows the way."
~ John C. Maxwell

Simple Productivity
Don't take on too much work.
Juggling work and a personal life is one of life's challenges.
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8.10.2009

Reading Material

Click Here to read a study from CVD on how low carb diets improve heart diease risk factors.
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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.
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8.06.2009

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.
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8.05.2009

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.

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8.04.2009

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.
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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.