Click Here to check out the blog of author of the four hour work week, Tim Ferris. Check out posts like Jedi Mind Tricks: How to get $250,000 of advertising for $10,000 or Pavel's 80/20 Powerlifting. You can find Pavel there offering daily advice, along with some other top fitness experts. 

Beat Them With Heart Not Muscle.

Dynamic Warmup

--

Super Joints - Mobility Drills

Inch Worm With Pushup - 5 x's

Dumbbell Bottom Squat Holds - 5 x's, 10 Second Hold

Bridge - 3 x's 

Cossack Stretch - 3 x Each Side

Strength and Power

--

Back Squat 5 x 5

Strict Pull-ups With Neutral Grip 3 x max reps

W.O.D.

--

30, 20, 10 

Situps, Incline Pushups.

"The biggest thing in the world -

bigger than the ocean and the sky -

is your heart."

~Do Hyun Choe (Sugi Master)

HOW MUCH HEART DO YOU HAVE!?!?!

The Go Green Tip of the Day

Farmer's Market vs. Supermarket

Try doing some of you local shopping at a local farmer's market. And if you can, walk or bike there. Of the total energy used in the United States per year, 4 percent is used, and between 10 and 13 percent is used to transport it. On average, U.S. supermarket food travels 1,500 to 2,500 miles before it reaches the family table. Buying local food can reduce the amount of petroleum consumed to transport your dinner by as much as 95 percent.

"CrossFit's New Three-Dimensional Definition of Fitness and Health" 

by Greg Glassman

Crossfit Journal Video Preview

GET SOME.

Unity is strength, knowledge is power and 

attitude is everything.

W.O.D. 121808:

"Fran"

21-15-9

squat thrusters

pullups

Momma W.O.D

"Baby Fran"

21-15-9

squat thrusters 

ring rows

Videos:

Fred on the ecomony

Bottoms up for a healthy heart

Enjoy the process, enjoy the road, but most of all enjoy the struggle! 

Even if it's not perfect, fight for it!!!

~ Adrian Bozman

The Definition of Commitment & Excellence 

W.O.D. 121708:

100 alternating dumbbell lunge transfers

Momma W.O.D:

50 military presses 

50 front squats

Article:

Soon to be 82 - Joe Pa - gets three year extension

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

~ Joe Paterno

Heather shows why we eat right and Crossfit.

W.O.D. 111608:

21 dumbell presses

50 overhead dumbbell situps

3 rounds

Momma W.O.D:

high planks

low planks

bottom to bottom squats

lunge holds

Interview:

A 2007 exclusive interview with Gary Taubes

 author of "Good Calories Bad Calories"

"The evidence becomes irrelevant. Everyone knows what the answer is, and it's a little frustrating even from my point of view, because no matter how much research you do, you're going after a monolithic dogma, in effect. And dogmas protect themselves."

~ Gary Taubes

OH(XMAS TREE)S

W.O.D. 111508:

50 Situps in 1:30

repeat until completed; adding :15 each round, 3 max rounds

30 pushups in 1:00

repeat until completed; adding :15 each round, 3 max rounds

50 squats in 1:00

repeat until completed; adding :15 each round, 3 max rounds

30 burpees in 1:30

repeat until completed; adding :15 each round, 3 max rounds

Momma W.O.D:

15 pushups

25 squats

15 ring rows

5 rounds

Articles:

Eating fruit, veggies cut breast cancer risk

Mac's passion, commitment, and excellence

"Every woman knows that carbohydrates is fattening."

~ Reginald Passmore and Yola Swindells

British Journal of Nutrition 1963.