He's going to be a BIG BAD BOB.

Strength and Power

--

Bench Press

3 x 5

Pullups

3 x Max Reps

W.O.D.

--

13 > 1 > 13

Burpees

Swings

"Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength."

~ Unknown

LifeStyle Tip

Don't waste your time with gimmicks, especially fitness ones.

Strength and Power

--

Back Squat

1RM

Chinups

3 x Max reps

75 Pushups

W.O.D.

--

10 x .25 Mile Hill Sprints

(rest is your walk down)

"Success is the progressive realization of worthwhile, predetermined, personal goals."

~ Paul J. Meyer

LifeStyle Tips

Set up your environment to reward rather than deflate. Try to set things up so that you will be not be constantly be reminded of you limitations.

ING HALF MARATHON 9.20.09

Primal Warrior Feast

Strength and Power

--

Press

1RM

Push Jerk

3 x 3 (use your press 1rm)

Heavy Swings

3 x 10 (106m, 53f)

W.O.D.

--

200 Squats

"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."

~ Lance Armstrong

LifeStyle Tip

Avoid premature closure of a project, a conflict, a deal, or a conversation.

Don't "cut to the chase" too soon, even though you're itching to.

Army Sgt 1st Class Daniel Crabtree

Killed in Al Kut, Iraq on Thursday June 8th.

We dedicate this workout to him, his wife Kathy and daughter Mallory.

W.O.D.

--

"Daniel"

50 Pullups

400 Meter Run

21 Thrusters, 95 lbs

800 Meter Run

21 Thrusters, 95 lbs

400 Meter Run

50 Pullups

"A hero has faced it all: he need not be undefeated, but he must me undaunted."

~ Andrew Bernstein

LifeStyle Tip

Think before you react.

Strength and Power

--

Deadlift - Power Clean Complex

7 x 1

(A set is 1 deadlift then 1 power clean)

(205m,95f)

W.O.D.

--

50 Pushups

200 Situps

1 Mile run

50 Box Jumps

"Today you are You, that is truer than true.

There is no one alive who is Youer than You."

~ Dr. Seuss

LifeStyle Tip

Set limits, boundaries. This is containing and soothing, not punitive. Do it consistently, predictably, promptly, and plainly. Don't get into complicated, lawyer like discussions of fairness. These long discussions are just a diversion. Take charge.

Strength and Power

--

Incline Bench Press

3 x 5

W.O.D.

--

KB Clean and Jerks

5R/5L

AMRAP 9:00

"Successful people are successful because they form the habits

of doing those things that failures don't like to do."

~ Albert Grey

LifeStyle Tips

Accept the fear of things going too well. Accept edginess when things are going too easy, when there's no conflict. Don't gum things up just to make them more stimulating.