CrossFit Love

12.02.2009

Max Effort Deadlifts 3 x 3

W.O.D.

5 Rounds

25 Swings

10 Barbell Thrusters

25 R/L Lateral Barbell Hops

"You have to do what others won't, to achieve what others don't"

~ Unknown

LifeStyle Tip

Click Here to read what uwishunu.com calls

Philly's top five holiday events

12.01.2009

Max Effort Chinups x 3

W.O.D.

AMRAP 9:00

Power Clean x 1

Press x 3

Push Press x 5

"The greatest barrier to success is the fear of failure."

~ Sven Goran Eriksson

LifeStyle Tip

Click Here to read what Mark Sisson thinks about toothpaste,

smoking, and pullups. The readers ask and he answers.

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.

11.27.2009

Congrats to my Uncle Tom

He received his Level 1 in Sydney, AUS.

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.

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

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.

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.