9.14.2009

The Human Turkish Getup

Strength and Power
--
Back Squat
3 x 5

W.O.D.
--
1 Mile Hill Run

Situps x 200

"Write it on your heart that everyday is the best day of the year."
~ Ralph Waldo Emerson

Lifestyle Tip
Read with a pen in hand, not only for marginal notes or underlining, but for the inevitable cascade of "other" thoughts that will occur to you.
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9.11.2009

Educational Material

Click here to check out "Appetite for Awareness Philadelphia 2009." This dynamic event brings together Philly's most prestigious chefs, top docs and media reps to compete for the best gluten free dish. I'll see you there!!!
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Strength and Power
--
Press
3 x 5

W.O.D.
--
Turkish Getups
50 R/L
(50m/25f)

"One of the main causes of the fall of the Roman Empire was that, they had no way to indicate successful termination of their C programs."
~ Robert Firth

Lifestyle Tips
Establish external structure. Structure works like the walls of the bobsled slide, keeping the speedball sled from careening off the track. Make frequent use of lists, notes to self, color coding, rituals, reminders, and files.
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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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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.