HQ  Director of Training - Nicole Carroll.

W.O.D. 092908:

400 meter walking lunge 

Momma W.O.D.

400 meter run

15 step ups

15 pushups

4 rounds

Articles:

Dear Gwyneth Paltrow's Trainer,

Getting off the crack...by Nicole Carroll

"Adversity has the effect of eliciting talents which, 

in prosperous circumstances, would have lain dormant"

~Horace

Whiteout

Rest Weekend 092708 092808:

The next two days bring on some exciting area sports.

No. 12 Penn State (4-0) vs No. 22 Illinois (2-1)

Saturday Sept. 27th

University Park, PA

8:00 PM ET

After cruising through non-conference play, Penn State opens Big Ten play against Illinois. the Nittany Lions have scored more points in four contests that any team in the 122-year history of the program. The Illini are coming off a by week. Penn State has won 23 of their last 25 at home. Expect a whiteout and lots of noise from Happy Valley.

WE ARE !!!

Phillies (Moyer) vs. Nationals (Lannan)

Saturday Sept. 27th

3:55 PM ET

Phillies (Hamels) vs. Nationals (Perez)

Sunday Sept. 28th

1:35 PM ET

The Phillies Magic Number is 1.

The Phils are one game away from clinching their second straight NL East Division Title.

Sunday Sept. 28th

Eagles vs. Bears

8:15 PM ET

After a 2-1 start the Eagles travel to soldier field to tackle the 1-2 Bears. With a banged up McNabb and possibly no Westbrook this Sunday matchup could prove to be a test.

Get your popcorn ready! (no butter obviously)

"Believe deep down in your heart that you're destined to do great things."

~Joe Paterno

This pic just had to be in color to do it justice.

W.O.D. 092608:

125 pushups

Momma W.O.D.

15 one hand kettlebell deadlift (right then left)

10 pushups

15 one hand kettlebell deadlifts (left then right)

10 ring rows

5 rounds

Crossfit Journal:

The Push-up by Greg Glassman

"If you want to make life easy, make it hard."

~Johann Wolfgang Von Goethe

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:

 Look Who's Irrational Now 

"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."

~Michael Jordan, 23.

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:

Apple iphone ultra compact USB power adapter exchange program

Attitude, the only meaningful fundamental

by Mark Twight 

"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

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:

Instead of to diet, they're eating to enjoy.

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

~ Walter Bagehot

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"