CrossFit Love

11.05.2009

POWER

W.O.D.

1 Mile Uphill Downhill Run

50 Push Presses

1 Mile Uphill Downhill Run

"If you do not conquer self, you will be conquered by self."

~ Napoleon Hill

LifeStyle Tip

New Role Models

If you are trying to change old habits and create new healthy ones it can sometimes be hard to do it all alone. Find people that are going through the same experiences and share your thoughts with them. Join a community group or participate in. Sound familiar?

11.04.2009

Strength

Strength and Power

Deadlift

Work to Max Set of 3

W.O.D.

"Fran"

21-15-9

Squat Thrusters

Pullups

"Winners compare their achievements with their goals, while losers compare their achievements with those of other people."

~ Nido Qubein

LifeStyle Tip

Accepting your limitations produces new hope

for our realistically appraised capacities.

11.03.2009

Strength and Power

Bench Press x 5 > Maximum Chinup Holds

3 Rounds

W.O.D.

10 Swings

10 Yard Bear Crawls

10 Rounds

Persevernace, n.

A lowly virtue whereby mediocrity achieves an inglorious success.

LifeStyle Tip

NEVER GIVE UP!!

11.02.2009

Strength and Power

Front Squat

3 x 5

W.O.D.

50 Walking Lunges (R/L=1)

50 Situps

3 Rounds

"Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity."

~ Stephen Covey

LifeStyle Tip

Drill your fundamentals.

Go back to the basics of whatever you do and refine your skills.

10.31.2009

Listening to Coach Burgener all Weekend

It's a Philly VS NYC Weekend.

10.30.2009

Strength and Power

Deadlift

3 x 5

Heavy Swings x 50

Feet Elevated Pushups x 50

W.O.D.

Hill Sprints

7 Rounds

"I have prepared for this my whole life."

~ Cliff Lee

LifeStyle Tip

Family Fitness

10 easy ways to get fit with your family:

1. Throw, kick, hit a ball around

2. Play tag

3. Dance, dance, dance

4. Jump rope

5. Set up an obstacle course

6. Bike rides

7. Pull your little ones wagon

8. Skate

9. Ski

10. Swim

~ Courtesy of Zen Habits

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.