10.23.2008

Hard work paying off.

W.O.D. 102308:
800 meter run
50 dips
25 squats
800 meter run
25 dips
50 squats

Momma W.O.D.
30 minute walk/jog/run

Website:

"If you want to take the wind out of the sails, 
you shut the cow bells up and get some home runs. 
That will do it - - expect in Citizens Bank Park. 
If you hit enough there, they ring a bell. They ring the Liberty Bell."

Posted by at 1 comment:

10.22.2008

They suffer delightfully together.

W.O.D. 102208:
10 burpees
10 atomic situps
12 rounds

Momma W.O.D.
5 bottom to bottom squats > 30 sec holds
5 pushups > 1 minute high plank
5 rounds

Websites:


"Personally I want to win a championship."


Posted by at 2 comments:

10.21.2008

The calm before the storm.

W.O.D. 102108:
100 military presses
100 situps 
100 push presses

Momma W.O.D.
100 presses
100 alternating lunges

"I know it seems hard sometimes but remember one thing. 
Through every dark night, there is a bright day after that. 
So no matter how hard it gets, stick your chest out, keep your head up..... and handle it"

Posted by at 1 comment:

10.20.2008

 Steinberg setting the pace.

W.O.D. 102008:
5k

Momma W.O.D.
30 minute p-walk/jog/run

Video:

Articles:


"The secret to productive goal setting is in establishing clearly defined goals, writing them down and then focusing on them several times a day with words, pictures and emotions as if we've already achieved them."



Posted by at 1 comment:

10.16.2008

Home of 2008 World Series!!!!

A congratulations to the Phillies for winning the NL pennant. 
America's pastime bonds family, friends, and the community. 
When I was a kid my father took me all over to see baseball games, to get autographs, and got me to love the Phillies. Take this time in October to reflect on how you got to learn to love the game and enjoy with the ones close to you.
Thanks Pop!

W.O.D. 101608:
Descending Repetition Ladder 13 -1 
 Pushups 
Burpees

Momma W.O.D.
Rings Rows
Perfect Pushups
Bottom to Bottom Squats
Alternating Lunges

A must watch video:

"Risk! Risk anything! 
Care no more for the opinion of others, for those voices. 
Do the hardest thing on earth for you. Act for yourself. Face the truth."

Posted by at 1 comment:

10.15.2008

Get some today.

W.O.D. 101508:
100 meter sprints 
10 rounds

Momma W.O.D.
10 push ups 
10 squats
5 rounds
followed by a 15 minute run/jog/walk

Website:

"Mental toughness is to physical as four is to one."
Posted by at 1 comment:

10.14.2008

The Naval Yard Box

W.O.D. 101408:
1 minute dumbbell squat thrusters
1 minute american swings
1 minute medicine ball situps
3 minute rounds
5 rounds
no breaks between exercises
1 minute between  break

Momma W.O.D.
10 squats
10 shoulder presses
7 rounds

"Your present circumstances don't determine where you can go; 
they merely determine where you start."

Posted by at No comments:
Subscribe to: Posts (Atom)

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.