9.10.2009


Strength and Power
--
Front Squat
3 x 5

W.O.D.
--
Chinups
3 x Max

Pushup x 50

Situps x 200

Rest Till Recovery Between Sets

"So I think instead of focusing on the competition, focus on the customer."
~ Scott Cook

Lifestyle Tip
Give up guilt over high-stimulus-seeking behavior. Understand that you are drawn to intense stimuli. Try to choose them wisely, rather than brooding over the "bad" ones.
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9.09.2009

Educational Material

Click here to read "There is NO LOVE in that food."
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Good Foot Pulls!
(Just keep those hands up Susan!)
Strength and Power
--
Deadlift
5 x 1

W.O.D.
--
Hill Sprints
Swings x 15
(walk down is rest)
7 Rounds

"Jealousy is the tribute mediocrity pays to genius."
~ Fulton J. Sheen

Lifestyle Tip
Make deadlines.
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9.08.2009

Excited To Try High Gear.

Strength and Power
--
Dumbbell Bench Press
3 x 5

Push Press
5RM

W.O.D.
--
5 Squat Thruster
3 Front Squats
1 Press
AMRAP 7:00 @ 95lbs

"One man that has a mind and knows it can always beat ten men who haven't and don't"
~ George Bernard Shaw

Lifestyle Tip
Don't be one who worries.
Take care of your business everyday and your business will take care of you.
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9.07.2009

Educational Material

Click here to read "7 Reasons to Eat More Saturated Fat" by Tim Ferris.
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9.06.2009

Educational Material

Click here to read how America is going from fries to fennel thanks to Food Inc.
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9.04.2009

Educational Material

Click here to read "How to Achieve Instant Freedom" an article from Zen to Fitness.
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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.