CFL 8.05.09

Dynamic Warmup

--

PVC Dislocates

PVC Circles

PVC Good Mornings

Inch Worms

Weighted Squat Holds

Bridges

Cossack

Strength and Power

--

Deadlift

1 x 5

W.O.D.

--

21-15-9

American Swings

Air Squats

Burpees

"A happy life is one which is in accordance with its own nature."

~ Lucius Annaeus Seneca

Simple Productivity

Do today what you can do tomorrow.

CFL 8.04.09

Dynamic Warmup

--

CFL Track Warmup

W.O.D.

--

120:60 x 6

(cover as much distance as possible on each leg)

"The man who has done his best has done everything."

~ Charles M. Schwab

Simple Productivity

Sleep 6 to 8 hours every night.

Minimize morning sunlight to get the best nights sleep possible.

CFL 8.03.09

Dynamic Warmup

--

PVC Dislocates

Barbell Good Mornings

Bridges

Trunk Twists

Cossack

Strength and Power

--

Back Squat

3 x 5

W.O.D.

--

5 Pullups

10 Burpees

AMRAP 5:00

"There are three ingredients in the good life;

learning, earning, and yearning."

~ Christopher Morley

Simple Productivity

Learn a new game.

Our Newest Lefty

Dynamic Warmup

--

PVC Dislocates

Dumbbell Toe Touch

Inch Worms

Bridges

Cossack

Strength and Power

--

Press

3 x 5

W.O.D.

--

800 Meter Run

50 Pushups

100 Situps

200 Squats

800 Meter Run

"Do not dwell in the past,

do not dream of the future,

concentrate the mind on the present moment."

~ Buddha

Simple Productivity

Don't be a slave to technology.

Less email, tv, iphone just might do you some good.

CFL 7.30.09

Dynamic Warmup

--

Pushup Complex

CFL Track Warmup

W.O.D.

--

Heavy Load Hill Sprint x 5

(Dumbbells, KB, Sandbags, Ladies bring you big ass purses if you want.)

"Deep within humans dwell those slumbering powers;

powers that would astonish them, that they never dreamed of possessing;

forces that would revolutionize their lives if aroused and put into action."

~ Orison Marden

Simple Productivity

Plan of Action

To obtain a goal; you must first establish a goal.

Then you must set a plan and then execute this goal oriented plan.

Not having a way to get nowhere won't get you there.

CFL 7.29.09

R.I.P Coach Jim Johnson

Dynamic Warmup

--

PVC Dislocates

PVC Circles

Barbell Good Mornings

Arm Bars

Strength and Power

--

Deadlift

1RM

W.O.D.

--

Clean and Jerk (135lbs)

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute... continue for as long as you are able.

Rest as needed

50 Atomic Situps

:30 x 3 Atomic Holds

"There is no passion to be found playing small -

in settling for a life that is less

than the one you are capable of living."

~ Nelson Mandela

Simple Productivity

Enjoy a moment of humor.

Too much seriousness can interfere with you energy and progress of anything.

Take a step back from what your doing to crack a smile.

CFL 7.28.09

Dynamic Warmup

--

CFL Pushup Complex

Pose Running Drills

W.O.D.

--

5K TT

"Vanity makes men ridiculous, pride odious and ambition terrible."

~ Sir Richard Steele

Simple Productivity

Untie your shoes when you take them off.