9.25.2008

If we get knocked down, we get right back up!!

W.O.D. 092508:
"Select Circuit"
5 minute rounds
5 exercises
1 minute each in duration
1 minute break between each set
push press
dips
situps
renegade rows
burpees
count your reps

Momma W.O.D.
500 meter row
21-15-9
lunges
push press

Wall Street Journal Article:

"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
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9.23.2008

Running down a dream......

W.O.D. 092408:
400 meters
25 air squats 
400 meters
50 air squats
400 meters
75 air squats
400 meters

Momma W.O.D.
"Broomstick Baby"
25 back squats
25 front squats
25 overhead squats
200 meter powerwalk
25 presses
25 push presses
25 push jerks
200 meter power walk
25 deadlifts
25 sdhp
200 meter powerwalk
25 cleans
25 snatches
200 meter powerwalk
all movements done with pvc pipe or broomstick

 Articles:


"Our attitudes control our lives. 
Attitudes are a secret power working 24 hours a day, for good or bad. 
It is of paramount importance that we know how to harness and control this great force."
~ Tom Blandi
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The sun shines on those who WORK HARD.

W.O.D. 092208:
21-15-9
sumo deadlift high pull
pushups

Momma W.O.D.
sumo deadlift high pull
pushups

New York Times:

"The great pleasure in life is doing what people say you cannot do."

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9.22.2008

We climb to the top with consistency and commitment. 

W.O.D. 092208:
5k

Momma W.O.D.
18-14-10-6-2
Ring Rows
Push ups 
One arm kb deadlifts

"Just Do it"

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9.19.2008

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!" 
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9.18.2008

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"
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9.17.2008

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:


Technology Article and Download:


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

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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.