Monday, December 31, 2012

My Workout Tuesday January 1st, 2013

"We will open the book.  Its pages are blank.  We are going to put words on them ourselves.  This book will be called Opportunity and the first chapter is New Year's Day!"
-Edith Pierce


This is going to be great year!  

A.  Weighted Pull Ups 5 Sets X 3 Reps

B.  Every Minute On The Minute For 15 Minutes
3 Thrusters at 95#
5 Kipping Pull Ups

 Video-> Breakdancing... This stuff always reminds me of Maxwell.




My Workout Monday December 31st, 2012

"One half of knowing what you want is knowing what you must give up to get it."
-Sydney Howard 


A.  Spend 10 Minutes Warming Up

B.  400m Run X 4; Rest 3 times the time it took you to run the 400m

Article-> Squat Stance


  







Sunday, December 30, 2012

My Workout Saturday December 29th, 2012

"Avoid problems, and you'll never be the one who overcame them."
-Richard Bach


Today was the first day I've worked out in over 3 weeks.  I've been sick and still don't feel 100%.  I can't remember the last time I've taken this long off of training.  It gave me time to read a bunch and sleep.  Can't wait to get back after it!

A.  5 Sets of 3 Reps of Power Clean; Rest 2 Mins Between Sets

B1.  Single Leg Squat @ 40X1; 8 Reps X 4 Sets
B2.  Side Bridge 45 Seconds Each Side; Rest 2 Mins

C.  Dips; 4 Sets X 15 Reps

Article-> Lessons Learned

Here's a picture of my youngest daughter Maya.  She's rocking skinny jeans and boots.  








Tuesday, December 11, 2012

My Workout Tuesday December 11th, 2012

"No matter what happens, it is within my power to my advantage."
- Confucius

Running Workout-> Crush Your Sole

A.  Find 1RM Bench Press

B.  1000m Row For Time

Article-> How To Be Assertive

John is going to be the O-lifting coach at the new gym.  Hang cleans from blocks with 315lbs.  He has shoulder injury so he's working on lower body strength and heavy pulls.  Impressive!

Monday, December 10, 2012

My Workout Monday December 10th, 2012

"The cure for everything is salt water- sweat, tears or the beach."
-Isak Dinesen


Running Workout-> Crush Your Sole


A.  Find 1RM Front Squat

B.  Find 1RM Weighted Pull Up

Video-> Be Great



Thursday, December 6, 2012

My Workout Thursday December 6th, 2012

"Experience is simply the name we give our mistakes."
- Oscar Wilde

Running Workout-> Crush Your Sole

A.  3 Rounds Not For Time
5 Kipping Pull Ups
5 Wall Ball
10 KB Swings


B.  For Time
21-15-9
Thruster (95#)
Pull Ups

Video-> Quit


Wednesday, December 5, 2012

My Workout Wednesday December 5th, 2012

"He conquers who endures."
- Persius

Running Workout-> Crush Your Sole

Active recovery.  Today should be a nice relaxing day if you choose to go to the gymnasium.  Take extra time to warm up and work on a skill that gives you trouble.  Enjoy the people around you and have a good time.  Tomorrow will be a tough day.

 Article-> Make Yourself More Coachable

Tuesday, December 4, 2012

My Workout Tuesday December 4th, 2012

"The only time you fail is the last time you try anything, and it works."
-William Strong

Running Workout-> Crush Your Sole

2 Mile For Time

Article-> Achieve Greatness In Your Life- Love this article!

Here's a picture of my little girl Maya.  She decided she's running away from home.   







Monday, December 3, 2012

My Workout Monday December 3rd, 2012

I'm back on the grid guys!  I was taking a little time off from working out.  My body feels great and I'm anxious to get back into the gymnasium.  


"A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing."
- George Bernard Shaw

Running Workout-> Crush Your Sole

A.  30 Muscle Ups For Time
B.  50 HSPU For Time
C.  2k For Time

Article-> Strength & Aerobic Training In The Same Session....Does It Matter?  I had an opportunity to hear the author of this article speak at a conference I attended.  The following day I was able to grab breakfast with him and pick his brain.  He runs Nike's systems training program  for professional hockey, soccer and football players.  Patrick is a really smart guy, check out his site.  He has tons of good stuff!