Its a really nice ceiling. 

W.O.D. 091908:

100 Burpees 

Momma W.O.D.

100 dumbbell squat thrusters

"If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying 

"Here comes number seventy-one!" 

~ Richard M. Devos

Joy and Pain like Sunshine and Rain

W.O.D. 091809:

150 american swings

150 dumbbell pushpress

4 time; no order restrictions

Momma W.O.D.

Hold for time

ring supports

bottom of the squat

planks

deadhang pullups 

"Pleasure and pain, though directly opposite are contrived to be constant companions"

~Pierre Charron

Kill it K.K. Kill it

W.O.D. 091708:

"Michael"

800 meter run

50 supermans

50 situps

3 rounds

Momma W.O.D.

15 shoulder presses

15 knees to elbows

15 step ups 

4 rounds

Parenting Article and Video:

Gever Tulley on 5 dangerous things you should let your kid do.

New York Times: 6 food mistakes parents make

Technology Article and Download:

iphone update: the fix we have been waiting for

The new iphone 2.1 update download

"When it comes to eating right and exercising, there is no "I'll start tomorrow." tomorrow is disease." ~ V.L. Allineare

Scout aka Bear aka 6a.m. Welcome Commitee

W.O.D. 091608:

20 squats

10 situps

100 meter sprint

amrap in 10 minutes

Momma W.O.D.

21-15-9

Sumo deadlift highpulls

military press

100 meter power walk after each round

"If you're bored with life - you don't get up every morning with a burning desire to do things - you don't have enough goals."

- Lou Holtz 

"Weight on the heels!! Shoulders over the bar!!"

W.O.D. 091508:

21-15-9 sumo deadlift high pulls

10 sets of stairs

Crossfit Momma:

30 minutes of power walking

"Every failure brings with it the seed of an equivalent success"

-Napoleon Hill

HOME

of

CROSSFIT SELECT'S OUTDOOR W.O.D.S

Rest Day News 091308

Lower Merion High School and Township have given Crossfit Select 

full usage to their track and field facilities. 

The facilities include a 400 meter track, beautiful astroturf field, 

another 100 yard grass field and a space for olympic lifts. 

I want to thank all parties involved who made this happen.

Each Saturday their will be a free group workout.

 The location, time, and workout will vary each weekend. 

Were always striving to CONSTANTLY VARY! 

Details coming soon.

Nutrition is 75% of all results. 

General Nutritional Counseling is free to everyone who trains with Crossfit Select.

I am also offering to come to your house and help you go through your refrigerator, cabinets, etc. We will then go to the store and fill them up again with nutritional food. First client to text me gets this new service for free.

The Crossfit affiliation process is coming to a close. You should see us on crossfit.com soon.

Crossfit Select has enlisted in the service of Google. Google organizational applications is putting together a interface for us to use online and on all iphones. Each client will gain the access to engage in crossfit select chat, send crossfit select emails, calendaring , and more.

ONE MORE.

T-SHIRTS COMING SOON

MORE TO COME.

"Try not to become a man of sucess but rather to become a man of value."

-Albert Einstein

Big Pain in Big Pain!

W.O.D. 091208:

100 meter weighted walking lunge

100 meter seesaw press 

3 rounds for time

Momma W.O.D.

400 meter run

12 one armed db snatches

12 push ups

12 squats

3 rounds

A few announcements will be coming over the weekend. 

Keep your eyes on the blog for the news. 

"Don't do what you can do, do what you can't!" 

-MS