Wednesday, November 9, 2011

Training Day 110512

Incline Bench Press

Seated Dumbbell Press

Dumbbell Lateral Raise

Lying Triceps Extension

"You only have to have your head under water for ten minutes once in your life and it's all over; or you can have your head under water for thirty seconds everyday".
-Warren Buffett

Interesting Fact: If you don't use it, you lose it (actually I'm not sure if this is true).

Word of the Day: alacrity

Monday, May 9, 2011

Training Day 110509

Concentration Curl (Pre Exhaust)

Seated Alternating Dumbbell Curl

V Handle Pulldown

Yates Row (Going to start calling these Murderer's Rows, that's what Dorian called them, and it's just cooler sounding)


The season is upon us.

"Cannibals prefer those who have no spines".
-Stanislaw Lem

Interesting Fact: The cigarette lighter was invented before the match.

Word of the Day: despot

Friday, May 6, 2011

Training Day 110506

Stiff Led Deadlift

Safety Squat Bar Squat
20 reps in as few sets as possible

"Any fool can criticize, condemn, and complain- and most fools do."
-Dale Carnegie

Interesting Fact: George Graff, a German composer wrote "When Irish eyes are smiling". He had never been to Ireland in his life.

Word of the Day: chimera

Wednesday, May 4, 2011

Training Day 110504

Close Grip Bench Press
2 x 6-8

Seated Dumbbell Press
2 x 8-12

Cable Pushdown

More Flexing. Zack is coping with a neck harness addiction.

"A prudent question is one half of wisdom."
-Francis Bacon

Interesting Fact: The first coast to coast telephone line was established in 1914.

Word of the Day: abluvion

Tuesday, May 3, 2011

Training Day 110503

Fasted Walking
45 minutes

FM Chins and Pushups

Sami learns to G-Row at our March seminar at White Mountain CrossFit in New Hampshire.

"Well done is better than well said".
-Benjamin Franklin

Interesting Fact: Bony told me that Cher refuses to wear the color orange, he says that this was his inspiration for his outright refusal to have sex with a woman.

Word of the Day: anachronistic 

Monday, May 2, 2011

Training Day 110502

V-Handle Pulldown
2 x 8-12

Yates Row
2 x 6-8


Incline Alternating DB Curl

"Life is like a taxi. The meter just keeps a-ticking whether you are getting somewhere or just standing still."
-Lou Erickson

Interesting Fact: A common housefly carries almost 2 million bacteria on it's body.
Word of the Day: annals

Saturday, April 30, 2011

Training Day 110430

100m repeat x 6

Goldberg's show back in March.

"Life is 10% of what happens to me and 90% of how I react to it".
-John C. Maxwell

Interesting Fact: A cat has 32 muscles in each ear.

Word of the Day: parvenu