1.27.2010

Max Effort Chin-ups x 3

W.O.D.
--
5 Overhead Squats @ BW
400 Meter Run
3 Rounds

"People happy in love have an air of intensity."
~ Stendal

Training Article
Click here to read "Shut the Hell Up and Listen"
an old but great article by Dave Tate.
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1.26.2010

Dynamic Effort Vertical Jumps

W.O.D.
--
10 Deadlifts
10 Power Cleans
10 Jerks
AMRAP 7:00

"To be humble to superiors is duty,
to equals courtesy, to inferiors nobleness."
~ Benjamin Franklin

Weight Loss and Strength Article
Click here to read about a 10-week weight loss experiment
with Coach Shelby Starnes using Wendler's 5/3/1 program
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1.25.2010

Max Effort Bench Press

W.O.D.
--
AMRAP 10:00
5 R/L KB Cleans
5 R/L KB Jerks
5 R/L KB Overhead Squats

Rest
100 Pushups

"Human beings just weren't built to run slowly in a
straight line for prolonged periods of time."
~ Matt Pack

Training Article
Click here to read a great article by Matt Pack
"Fat Loss for Dummies, Part 2: The Lost Art of Intensity."
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1.22.2010

Max Effort Floor Press

W.O.D.
--
150 Swings

Rest
Heavy TGU's

"You see in life, lots of people know what to do, but few people
actually do what they know. Knowing is not enough!
You must take action!
~ Tony Robbins

Inspirational Video
Click here to watch a video by Tony Robbins.
Create the life you want right now.
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1.21.2010

Max Effort Zercher Squat

W.O.D.
--
5 R/L DB Snatch
10 Pushups
15 V-ups
5 Rounds

"We can change our lives.
We can do, have, and be exactly what we wish."
~ Tony Robbins

Training Article
Click here to read "The New Lifter"
A good read for newbies.
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1.20.2010

W.O.D.
--
"Grace"
30 Clean and Jerks

"Life is a gift, and it offers us the privilege, opportunity,
and responsibility to give something back by becoming more."
~ Tony Robbins

Training Article
Click here to read and watch Dave Tate teach "One Movement"
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1.19.2010



Max Effort Back Squat

W.O.D.
--
30ft Bear Crawl
10 Squats
10 Rounds

Rest
Grip Training (Pincher Plate Holds)

"A real decision is measured by the fact that you've taken
a new action. If there's no action, you haven't truly decided."
~ Tony Robbins

Zen to Fitness Article
Click here to read "Finding Balance in Life"
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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.