11.30.2009

Strength and Power
--
Back Squat
3 x 5

W.O.D.
--
3 Rounds
21 Right Side Dumbbell Squat Cleans
15 Weighted Dumbbell Situps
9 Pushups
21 Left Side Dumbbell Squat Cleans
15 Weighted Dumbbell Situps
9 Pushups

"When there is no enemy within, the enemies outside cannot hurt you."
~ African Proverb

LifeStyle Tip
Just Say 'No'
If you have a vision for yourself, it is easier to say no to things
that prevent that vision from occurring.
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11.27.2009

Congrats to my Uncle Tom
He received his Level 1 in Sydney, AUS.

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11.25.2009

W.O.D.
--
"Bodyweight Basics"
40-30-20-10
Pushups
Lunges
Situps
Squats
Mountain Climbers
Jumping Jacks

"Offer the lazy an egg, and they'll want you to peel it for them."
~ Lithuanian Proverb

LifeStyle Tip
Click here to read Robb Wolf's Blog.
It talks about the black box summit OR
HOW HE GOT FIRED FROM THE NUTRITION CERTIFICATION.
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11.24.2009

W.O.D.
--
"Tabata"
Pushups -> Situps -> Squats -> Burpees

"The wisest men follow their own direction."
~ Euripides

LifeStyle Tip
What can I let slide?
There just is not enough time to do it all. There is, however,
enough time in the day to everything that you truly need and want to do. Find out what does not matter and let it slide
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11.23.2009

Strength and Power
--
Back Squat 3 x 3

W.O.D.
--
25 Burpees
15 KB Front Squats
AMRAP 20:00

"I believe that a simple and unassuming manner of life
is best for everyone, best both for the body and the mind."
~ Albert Einstein

LifeStyle Tip
It is not the man who has all the ideas,
it the man who puts them to life.
We all have these "great" ideas in our head.
It is rare that people actually get up and go for it.
Get off your ass today.
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11.20.2009

Strength and Power
--
Push Press x 50 @ 135m, 65f

Heavy Swings x 50 @ 88m, 53f

W.O.D.
--
30 Burpees in 1:30
If you do not complete the task add 15secs and repeat, rest as needed.

"God must love crazy people. He creates so many of them."
~ Unknown

LifeStyle Tip
Seasonal Goodness
Click Here for a sweet potato, pumpkin, and apple puree recipe.
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11.19.2009

W.O.D.
--
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run
400 Meter Run
600 Meter Run
800 Meter Run

"There's a lot of good on the other side of being tired."
~ Andre Agassi

LifeStyle Tip
Start planning your paleo thanksgiving.
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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.