10.13.2009

Strength and Power
--
Bench Press
3 x 5

Weighted Pullups
Max Set of 3 - 5

W.O.D.
--
Hill Sprint
50 Squats
3 Rounds

"A goal is dream with a deadline."
~ Napoleon Hill

LifeStyle Tip
Check out liftSTRONG
All proceeds go to the Leukemia and Lymphoma Society
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10.12.2009


Strength and Power
--
Back Squat
3 x 5

Weighted Pushups
1 x Max

Chinups
2 x Max

W.O.D.
--
:30 Heavy Swings
:30 Burpees
:30 Rest
5 Rounds

"Go for it now. Tomorrow is promised to no one."
~ Unknown

LifeStyle Tip
Be true to yourself.
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10.09.2009

Strength and Power
--
Press
1RM

W.O.D.
--
Push Press x 100
(95m, 65f)

"To become truly great,
one has to stand with people,
NOT above them."
~ Charles de Montesquieu

LifeStyle Tip
Our guide to a sustainable eco-friendly Philly.
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10.08.2009

BiggBlaise

W.O.D.
--
"Grace"
30 Clean and Jerks
(135m, 85f)

"Don't think you're on the right road just
because it's a well beaten path."
~ Unknown

LifeStyle Tip
Three Survival Lessons for Small Business
1. Adapt quickly
2. Engage customers and build community
3. Never stop planning.
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10.07.2009

Strength and Power
--
Deadlift
3 x 5

Elevated & Weighted Pushups
1 x Max (45m, 25f)

Chinups
1 x Max Reps

W.O.D.
--

Heavy Russian Swings x 50

"The key to change... is to let go of fear."
~ Roseanne Cash

LifeStyle Tip
H2O
Bring a bottle of water with you everywhere you go whether it's shopping, driving in your car, going to a meeting or just to work. Don't let that water bottle leave your side all day. Keep drinking your water throughout the day.
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10.06.2009

Congratulations to Aliza Remer
She completed the Hands-On House Half Marathon this past weekend.

Strength and Power
--
Bench Press
3 x 5

Heavy Suitcase Lunges
5 R/L x 3

Push Press
3 x Max Reps (@ last weeks press 1rm)

W.O.D.
--
5 Hill Sprints

"Patience and diligence, like faith, remove mountains."
~ William Penn

LifeStyle Tip
The School of the Future in Philadelphia?
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10.05.2009

Strength and Power
--
Back Squat
3 x 5

Ring Dips
3 x Max Reps

W.O.D.
--
600 Situps

"I believe you should live each day as if it is your last."
~ Unknown

LifeStyle Tip
Setting up your children for failure.
By being lazy, undisciplined parents who feed their kids crap
your lowering their abilities and creating future problems.
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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.