Greyskull Gladiator Academy

Training Day 110512

2011-11-09T04:41:00.000-05:00

Incline Bench Press
6-8

Seated Dumbbell Press
8-12

Dumbbell Lateral Raise
15-20

Lying Triceps Extension
15-20

"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

Training Day 110509

2011-05-09T00:01:00.000-04:00

Concentration Curl (Pre Exhaust)
15

Seated Alternating Dumbbell Curl
12-15

V Handle Pulldown
8-12

Yates Row (Going to start calling these Murderer's Rows, that's what Dorian called them, and it's just cooler sounding)
6-8

Deadlift
4-6

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

Training Day 110506

2011-05-06T00:01:00.000-04:00

Stiff Led Deadlift
6-8

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

Training Day 110504

2011-05-04T02:50:00.000-04:00

Close Grip Bench Press
2 x 6-8

Seated Dumbbell Press
2 x 8-12

Cable Pushdown
15-20

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

Training Day 110503

2011-05-03T00:33:00.000-04:00

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

Training Day 110502

2011-05-02T01:15:00.002-04:00

V-Handle Pulldown

2 x 8-12

Yates Row

2 x 6-8

Deadlift

6-8

Incline Alternating DB Curl

12-15

"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

Training Day 110430

2011-04-30T00:01:00.000-04:00

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

Training Day 110429

2011-04-29T00:01:00.000-04:00

GHR

20 reps

Squat

20 reps in as few sets as possible

"The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive."

-Thich Nhat Hanh

Interesting Fact: Ancient Egyptian celibate priests abstained from eating salt because it was believed to be too excited. Despite Bony not having gotten laid in quote some time, he still eats salt.

Word of the Day: acrid

Training Day 110428

2011-04-28T00:01:00.001-04:00

Fasted Walking

45 minutes

Posedowns are a way of life at Greyskull.

"If you don't make mistakes, you're not working on hard enough problems. And that's a big mistake."

-Frank Wilczek

Interesting Fact: Julius Caesar was reportedly a very good swimmer.

Word of the Day: olf

Training Day 110427

2011-04-27T00:01:00.000-04:00

Close Grip Bench Press

2 x 6-8

Press

2 x 6-8

Lying EZ Curl Extension

15-20

Kirk Letting out the Loudest Fart Ever

"Reading, after a certain age, diverts the mind too much from its creative pursuits. Any man who reads too much and uses his own brain too little falls into lazy habits of thinking."

-Albert Einstein

Interesting Fact: Right handed people tend to chew their food on the right side of their mouths.

Word of the Day: circumspect

Training Day 110426

2011-04-26T00:01:00.000-04:00

Fasted Walk 45 minutes

"Many a false step was made by standing still"

-Unknown

Interesting Fact: Many hamsters blink one eye at a time.

Word of the Day: decry

Training Day 110425

2011-04-25T00:15:00.004-04:00

V-Handle Pulldown

2 x 8-12

Yates Row

2 x 6-8

Deadlift

6-8

Incline Alternating DB Curl

12-15

"Anyone who lives within their means suffers from a lack of imagination."

-Oscar Wilde

Interesting Fact: A coffee tree yields about one pound of coffee per year.

Word of the Day: agrestic

Training Day 110303

2011-03-03T04:19:00.004-05:00

30 Burpee Grinders

"Meetings are an addictive, highly self-indulgent activity that corporations and other organizations habitually engage in only because they cannot actually masturbate."

-Dave Barry

Interesting Fact: One cubic mile of seawater contains about 50 pounds of gold.

Word of the Day: acuity

Training Day 110302

2011-03-02T00:01:00.000-05:00

Seated Press

2 x 6-8

Deficit Deadlift

6-8

Burpee Workout

"In the depth of winter, I finally learner that within me there lay an invincible summer."

-Albert Camus

Interesting Fact: An albatross can sleep while it flies.

Word of the Day: abhor

Training Day 110228

2011-02-28T00:54:00.002-05:00

Incline Bench Press 2 x 5, 1 x 5+

Yoke Bar Squat 4-6

Chin Ladders

_______________________

FM Pushups

"The best time to plant an oak tree is twenty years ago or today".

-Chinese Proverb

Interesting Fact: Ants don't sleep.

Word of the Day: aberration

Training Day 120211

2011-02-11T01:36:00.002-05:00

Weighted Dip 2 x 6-8

Bodyweight Squat x Max Reps

Burpee Workout

FM Pushups

"I never think of the future- it comes soon enough."

-Albert Einstein

Interesting Fact: Prior to 1900 Prize fights lasted up to 100 rounds.

Word of the Day: adjudge

Training Day 110131

2011-01-31T01:47:00.004-05:00

Bench Press 2 x 5, 1 x 5+

Squat 4-6

Chin Ladders

FM Pushups

The King and I

"Although prepared for martyrdom, I preferred that it be postponed".

-Winston Churchill

Interesting Fact: My Conditioning ebook comes out tomorrow.

Word of the Day: Stunna

Training Day 110124

2011-01-24T09:10:00.003-05:00

Bench Press 2 x 5, 1 x 5+

Squat 4-6

Chin Ladders

FM Pushups

It's here, click the banner on the right of the page to listen.

"The world stands aside to let anyone pass who knows where he's going."

-David Staff Jordan

Interesting Fact: A hippo's call can be heard from one mile away.

Word of the Day: abscond

Training Day 110121

2011-01-21T06:28:00.003-05:00

Weighted Dip 2 x 6-8

Squat Bodyweight x Max Reps

Burpee Workout

FM pushups

"To accomplish great things we must dream as well as act."

-Anatole France

Interesting Fact: One gram of King Cobra venom can kill 150 people.

Word of the Day: abominate

Training Day 110120

2011-01-20T00:01:00.000-05:00

5 sets:
DB Pushup/Row x 10
DB Overhead Situp x 10

"Yield not to evils, but attack all the more boldly."
-Virgil

Interesting Fact: The English horn was invented in France.

Word of the Day: soothsayer

Training Day 110119

2011-01-19T00:01:00.000-05:00

Weighted Chin
2 x 6-8

Deadlift
4-6, 8-12

Frequency Method-
Pushups

"It is easy to go down into Hell; night and day, the gates of dark Death stand wide; but to climb back again, to retrace one's steps to the upper air - there's the rub, the task."
-Virgil

Interesting Fact: Acorns were used as a coffee substitute during the Civil War.

Word of the Day: surfeit

Training Day 110118

2011-01-18T00:01:00.000-05:00

Max KB Snatch in 10 minutes

"Reading maketh a full man, conference a ready man, and writing an exact man."
-Sir Francis Bacon

Interesting Fact: On average, a disposable diaper can hold up to 7 pounds of liquid.

Word of the Day: wax (v.)

Training Day

2011-01-17T00:01:00.000-05:00

Bench Press
2 x 5, 1 x 5+

Squat
4-6

Chin Ladders

*Frequency Method
Pushups

"Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time."
-Mark Twain

Interesting Fact: Flamingos pee on their legs to cool themselves off.

Word of the Day: revel

Training Day 110114

2011-01-14T00:01:00.000-05:00

Weighted Dip
2 x 6-8

Squat
Bodyweight x Max Reps

Burpee Workout
___________________
Frequency Method-
Pushups

“Man can believe the impossible, but can never believe the improbable”
-Oscar Wilde quote

Interesting Fact: Marie Curie, the Nobel prize winning scientist who discovered radium, died of radiation poisoning.

Word of the Day: quid pro

Training Day 110113

2011-01-13T02:46:00.000-05:00

Ruck 3 miles
________________
Chin Ladders
Burpee Workout

Frequency Method-
Pushups

Training Day 110111

2011-01-11T00:01:00.000-05:00

5 Burpees/ 10 Pushups x 10

"Inspiration is wonderful when it happens, but the writer must develop an approach for the rest of the time... The wait is simply too long."
-Leonard Bernstein

Interesting Fact: Malcolm X's original name is Malcolm Little.

Word of the Day: purport

Training Day 110110

2011-01-10T09:41:00.000-05:00

Bench Press
2 x 5, 1 x 5+

Squat
4-6

Chin Ladders

*Frequency Method
Pushups

Training Day 110105

2011-01-05T00:01:00.000-05:00

Weighted Chin
2 x 6-8

Deadlift
4-6, 8-12

Frequency Method-
Pushups

I miss these pictures.

“Only a life lived for others is a life worth while.”
-Albert Einstein quote

Interesting Fact: The moon is actually moving away from Earth at a rate of 1.5 inches per year.

Word of the Day: pugnacious

Training Day 110104

2011-01-04T08:26:00.003-05:00

50 Dumbbell Manmakers

I miss these guys. Harlem World come visit soon.

"Any transition serious enough to alter your definition of self will require not just small adjustments in your way of living and thinking but a full-on metamorphosis."
-Martha Beck

Interesting Fact: Contrary to popular belief, London Broil is not a cut of beef but rather a method of cooking.

Word of the Day: obsequious

Training Day 110103

2011-01-03T17:06:00.000-05:00

Bench Press
2 x 5, 1 x 5+

Squat
4-6

Chin Ladders

*Frequency Method
Pushups

Training Day 110101

2011-01-01T02:14:00.003-05:00

Ruck 4 miles

"A wise man will make more opportunities than he finds."
-Sir Francis Bacon

Interesting Fact: Leonardo da Vinci was dyslexic, and he often wrote backwards.

Word of the Day: inveterate

Training Day 101231

2010-12-31T00:01:00.000-05:00

Weighted Dip
2 x 6-8

Squat
Bodyweight x Max Reps

Burpee Workout
___________________
Frequency Method-
Pushups

"Reading maketh a full man, conference a ready man, and writing an exact man."
-Sir Francis Bacon

Interesting Fact: Tasmania is said to have the cleanest air in the world.

Word of the Day: espy

Rest Day 101225

2010-12-25T00:01:00.000-05:00

Merry Christmas!

"Be still when you have nothing to say; when genuine passion moves you, say what you've got to say, and say it hot."
-D. H. Lawrence

Interesting Fact: There are 365 steps on the front of the U.S. Capitol Building - one for every day of the year.

Word of the Day: aghast

Training Day 101224

2010-12-24T00:07:00.002-05:00

Weighted Dip
2 x 6-8

Squat
Bodyweight x Max Reps

Burpee Workout
___________________
Frequency Method-
Pushups

VFC Champion

"It is when power is wedded to chronic fear that it becomes formidable."
-Eric Hoffer

Interesting Fact: Next to Warsaw, Chicago has the largest Polish population in the world.

Word of the Day: aloof

Training Day 101223

2010-12-23T00:01:00.000-05:00

Ruck 3 miles
________________
Chin Ladders
Burpee Workout

Frequency Method-
Pushups

“The best government is a benevolent tyranny tempered by an occasional assassination.”
-Voltaire

Interesting Fact: Oil tycoon, John D. Rockefeller, was the world's first billionaire.

Word of the Day: belligerent

Training Day 101222

2010-12-22T00:01:00.000-05:00

Weighted Chin
2 x 6-8

Deadlift
4-6, 8-12

Frequency Method-
Pushups

Villainous

“If you can't explain it simply, you don't understand it well enough”
-Albert Einstein

Interesting Fact: Microsoft made $16,005 in revenue in its first year of operation.

Word of the Day: brash

Training Day 101221

2010-12-21T00:01:00.000-05:00

All you can eat crabs.

Frequency Method:
Chins
Pushups

Burpee Workout

A scene from our Greyskull Methods: A Day in the Gym Seminar this past Saturday. Look for the next Seminar date to be announced soon. This one was packed and sold quickly, so reserve your spots early.

“Intellectual growth should commence at birth and cease only at death”
-Albert Einstein quote

Interesting Fact: Teflon is the slipperiest substance in the world.

Word of the Day: bide

Training Day 101220

2010-12-20T00:01:00.000-05:00

Bench Press
2 x 5, 1 x 5+

Squat
4-6

Chin Ladders

*Frequency Method
Pushups

"You haven't had enough yet?"
-Bony

Interesting Fact: The average housefly lives only two weeks.

Word of the Day: foster

Training Day 101216

2010-12-16T00:01:00.001-05:00

Ruck 2 miles
________________
Chin Ladders
Burpee Workout

Frequency Method-
Pushups

SV's "Aliaga the Powerful" after taking first in her meet this past weekend and racking up a conservative 760lb raw total. Great work, and another impressive performance out of the Greyskull Camp (which has to be noted is not a powerlifting gym exclusively by any means).

"Energy and persistence conquer all things."
-Benjamin Franklin

Interesting Fact: Household bleach is the recommended chemical to decontaminate people exposed to the anthrax virus, by the U.S. F.D.A.

Word of the Day: fey

Training Day 101215

2010-12-15T04:19:00.003-05:00

Weighted Chin
2 x 6-8

Deadlift
4-6, 8-12

Frequency Method-
Pushups

"Look not mournfully into the past. It comes not back again. Wisely improve the present. It is thine. Go forth to meet the shadowy future, without fear."
-Henry Wadsworth Longfellow

Interesting Fact: Leonardo DiCaprio got his first onscreen kiss’ from a man!

Word of the Day: firmament

Training Day 101214

2010-12-14T00:01:00.000-05:00

All you can eat crabs.

Frequency Method:
Chins
Pushups

Burpee Workout

Click Here to read a pre-fight interview with Bony in preparation for his fight Saturday against undefeated pro MMA fighter and Villain Apparel Sponsored athlete Tyler Minton.

"A sense of humor is part of the art of leadership, of getting along with people, of getting things done."
-Dwight D. Eisenhower

Interesting Fact: Austria was the first country to use postcards.

Word of the Day: fetter

Training Day 101213

2010-12-13T06:58:00.003-05:00

Bench Press
2 x 5, 1 x 5+

Squat
4-6

Chin Ladders

*Frequency Method
Pushups

"The key to being a good manager is keeping the people who hate me away from those who are still undecided."
-Casey Stengel

Interesting Fact: Just days before the World Cup of 1966 in England, the trophy was stolen and then later retrieved by a dog.

Word of the Day: conciliatory

Training Day 101211

2010-12-11T01:52:00.003-05:00

Burpee Workout

Frequency Method-
Pushups
Chins

This is what Bony is gonna look like after the main event at VFC 1 this coming Saturday.

"The shaft of the arrow had been feathered with one of the eagle's own plumes. We often give our enemies the means of our own destruction."
-Aesop

Interesting Fact: Lake Nicaragua has the only freshwater sharks in the world.

Word of the Day: benign

Training Day 101210

2010-12-10T00:01:00.000-05:00

Weighted Dip
2 x 6-8

Squat
Bodyweight x Max Reps

Burpee Workout
___________________
Frequency Method-
Pushups

"No man is wise enough by himself."
-Titus Maccius Plautus

Interesting Fact: The Main Library at Indiana University sinks over an inch every year because when it was built, engineers failed to take into account the weight of all the books that would occupy the building.

Word of the Day: abase

Training Day 101209

2010-12-09T00:01:00.000-05:00

Ruck 2 miles
________________
Chin Ladders
Burpee Workout

Frequency Method-
Pushups

Dean's little guy.

"Men are wise in proportion, not to their experience, but to their capacity for experience."
-James Boswell

Interesting Fact: Only one person in two billion will live to be 116 or older.

Word of the Day: exigent

Training Day 101208

2010-12-08T00:01:00.000-05:00

Weighted Chin
2 x 6-8

Deadlift
4-6, 8-12

Frequency Method-
Pushups

Villain Apparel Pre-orders available. Hurry to get some from the limited first run.

“We often refuse to accept an idea merely because the tone of voice in which it has been expressed is unsympathetic to us.”
-Friedrich Nietzsche

Interesting Fact: A cat's jaws cannot move sideways.

Word of the Day: pique

Training Day 101207

2010-12-07T01:07:00.004-05:00

Frequency Method:
Chins
Pushups

Burpee Workout

"The real strong have no need to prove it to the phonies."
-Charles Manson

Interesting Fact: The firing squad is only permitted as a method of execution in three U.S. states, Idaho, Oklahoma, and Utah.

Word of the Day: laudatory

Training Day 101206

2010-12-06T00:01:00.000-05:00

Bench Press
2 x 5, 1 x 5+

Squat
4-6

Chin Ladders

*Frequency Method
Pushups

Villain Challenge #4. Who's up for it?

"I have a very strict gun control policy: if there's a gun around, I want to be in control of it."
-Clint Eastwood

Interesting Fact: The attachment of the human skin to muscles is what causes dimples.

Word of the Day: fickle

Training Day 101201

2010-12-01T00:01:00.001-05:00

Chin Ladders

Bench Press
2x5, 1x5+

Deficit Deadlift 4-6

Deadlift 8-12

Virginia's own pool hustlin' "Flex Luthor"

"Be polite, be professional, but have a plan to kill everybody you meet"
-James Yeager

Interesting Fact: More than half of all deaths during the American Civil War were the result of disease (not bullets). The primary culprits included typhoid fever, dysentery, tuberculosis and pneumonia.

Word of the Day: divergent

Training Day 101130

2010-11-30T00:21:00.003-05:00

50 Burpees

100 KB Swings

"Tolerance is the virtue of men who no longer believe in anything."
-G.K. Chesterton

Interesting Fact: There were more than 3 times as many military fatalities in the Korean War than the Vietnam War, despite the fact that the Vietnam War was 5 times longer.

Word of the Day: confluence

Training Day 101129

2010-11-29T00:01:00.000-05:00

Chin Ladders

Press 2 x 5, 1 x 5+

Squat 4-6

Burpees

What a season. Very Proud of these guys. This is after the Thanksgiving Victory over Ridley.

"A fear of weapons is a sign of retarded sexual and emotional maturity."
-Sigmund Freud

Interesting Fact: Babe Ruth wore a cabbage leaf under is cap to keep him cool. He changed it every 2 innings. Expect to see MLB trying to crucify cabbage as a performance enhancing devil drug within the next few years.

Word of the Day: aggrandize

Training Day 101125

2010-11-25T00:25:00.002-05:00

Eat tons.

If you feel bad about it (I hope I'm only speaking to the female population here, guilt associated with eating is not a male characteristic) do your burpees, your chins, and you pushups later on after you've housed a few pies.

"He who trims himself to suit everyone will soon whittle himself away."
-Raymond Hull

Interesting Fact: It takes a lobster approximately seven years to grow to be one pound.

Word of the Day: brumal

Training Day 101124

2010-11-24T00:01:00.000-05:00

Chin Ladders

Bench Press
4-6, 8-12

Deadlift
4-6, 8-12

Burpees

Bringin' it back a ways. Pushovers.

"My mama always told me never put off till tomorrow people you can kill today."
-Dennis Quaid as Doc Holliday in Wyatt Earp (we all know Val Kilmer's Holliday was infinitely better in Tombstone. Sorry Cap Rooney)

Interesting Fact: An iguana can stay under water for 28 minutes.

Word of the Day: anomaly

Training Day 101123

2010-11-23T00:50:00.002-05:00

Descending Ladder from 13

KBSwing
Burpee

"If I have ever made any valuable discoveries, it has been owing more to patient attention, than to any other talent."
-Isaac Newton

Interesting Fact: Sheep buried in snowdrifts can survive up to two weeks.

Word of the Day: abide

Training Day 101119

2010-11-19T00:41:00.003-05:00

Chin Ladders

Close Grip Bench Press
2 x 5
1 x 5+

Squat
12- 20

Burpees

"Everybody's got to have somebody to look down on.
Who they can feel better than at anytime they please.
Someone doin' somethin' dirty, decent folks can frown on.
If you can't find nobody else, then help yourself to me."
-Kris Kristofferson

Interesting Fact: Harry S. Truman's middle name was "S".

Word of the Day: amalgamation

Training Day 101118

2010-11-18T00:01:00.000-05:00

Chin Ladders

100 Push ups (broken up however)

PVC Rolling

Burpees

"Millions long for immortality who don't know what to do with themselves on a rainy Sunday afternoon."
-Susan Ertz

Interesting Fact: "Dreamt" is the only English word that ends in the letters "mt."

Word of the Day: dearth

Training Day 101117

2010-11-17T00:01:00.001-05:00

Chin Ladders

Bench Press
4-6, 8-12

Deadlift
4-6, 8-12

Burpees

"The soul of man is immortal and imperishable."
-Plato

Interesting Fact: Cats can produce over one hundred vocal sounds, while dogs can only produce about ten.

Word of the Day: abject

Training Day 111112

2010-11-12T00:10:00.003-05:00

Chin Ladders

Close Grip Bench Press
2 x 5
1 x 5+

Squat
12- 20

Burpee 4 x 25 (<75 seconds per set, ~ 1:30 minute rest)

"If I have lost confidence in myself, I have the universe against me."
-Ralph Waldo Emerson

Interesting Fact: Sylvia Miles had the shortest performance ever nominated for an Oscar with "Midnight Cowboy." Her entire role lasted only six minutes.

Word of the Day: abhor

Training Day 101111

2010-11-11T00:08:00.000-05:00

Chin Ladders

PVC Rolling

Burpee 4 x 25 (<75 seconds per set, ~ 2 minute rest)

Training Day 101110

2010-11-10T00:01:00.000-05:00

Chin Ladders

Bench Press
4-6, 8-12

Deadlift
4-6, 8-12

"Attempt easy tasks as if they were difficult, and difficult as if they were easy; in the one case that confidence may not fall asleep, in the other that it may not be dismayed."
-Baltasar Gracian

Interesting Fact: Some toothpaste's contain antifreeze.

Word of the Day: allay

Training Day 101105

2010-11-05T00:01:00.000-04:00

Sorry for the lack of posts, Villain has been taking allll of my time and then some. Posting will resume as of today.

Chin Ladders

Close Grip Bench Press
6-8, 8-12

Squat
12- 20

Training Day 101101

2010-11-01T00:01:00.000-04:00

Happy Birthday Pop Pop!

Chin Ladders

Press
6-8, 8-12

Squat
4-6

Rest Day 101031

2010-10-31T12:53:00.003-04:00

Happy Halloween!

Villain is here. Check out my new website StrengthVillain.com. Read our welcome message and take a look at and register for the forum. This thing is going to be great.

"That which doesn't kill you only makes you stronger, That which doesn't kill you only makes you want to kill. One day I'll reign. So now I'm gettin' mine by taking yours, time to shine."
-Anthony Martini

Interesting Fact: Research indicates that mosquitoes are attracted to people who have recently eaten bananas.

Word of the Day: accost

Rest Day 101030

2010-10-30T00:01:00.000-04:00

"Lately, I've been thinking about this loveless world
and all the evil shit I've done
and all the times that I've been wrong.
I've never met a righteous face
Heaven must be an empty place
or else it's full of people like me.
I guess I'll have to wait and see."
-Jotham Oliver

Interesting Fact: Reindeer like to eat bananas.

Word of the Day: penchant

Training Day 101029

2010-10-29T00:01:00.000-04:00

Close Grip Bench Press
6-8, 8-12

Squat
12- 20

"I've got these clouds above my head, the vultures circle like I'm already dead, but I will not be beat".
-Frankie Puopolo

Interesting Fact: Non-dairy creamer is flammable.

Word of the Day: munificent

Training Day 101028

2010-10-28T00:01:00.000-04:00

Chin Ladders

PVC Rolling

Burpee 4 x 12 (<36 seconds per set, ~ 1 minute rest)

"All truths are easy to understand once they are discovered; the point is to discover them."
-Galileo Galilei

Interesting Fact: Mosquitoes have teeth.

Word of the Day: malleable

Training Day 101027

2010-10-27T09:18:00.003-04:00

Chin Ladders

Bench Press
4-6, 8-12

Deadlift
4-6, 8-12

"I rot away in this world not meant for me
Where thoughts of murder seem the only salvation for me
I walk the streets this violence grows
The people's faces I see I want to make them explode
I want to take back from them what they've crushed out of me
I want my soul my youth my faith my life, the love I can't see
These scars that poisoned my soul they just continue to bleed
I feel this rage this hatred it's killing me
The days go on with no end
This violence only grows
I feel the end's coming soon but I won't go alone"
-Rob Lind

Interesting Fact: Most Americans' car horns beep in the key of F.

Word of the Day: juxtapose

Training Day 101026

2010-10-26T02:10:00.003-04:00

Chin Ladders

Burpee 4 x10 (<30 seconds per set, ~ 1 minute rest)

Prowler, Short- fast x 5

"It is a miracle that curiosity survives formal education."
-Albert Einstein

Interesting Fact: In 1983, a Japanese artist made a copy of the Mona Lisa completely out of toast.

Word of the Day: histrionic

Training Day 101025

2010-10-25T10:31:00.003-04:00

Chin Ladders

Press
6-8, 8-12

Squat
4-6

"Wait up son, hold up, before you get your side sprayed up son, hold up, you best hold your tongue, cause I aint the one to fuck with".
-Anthony Martini

Interesting Fact: Murphy's Oil Soap is the chemical most commonly used to clean elephants.

Word of the Day: cavort

Rest Day 101024

2010-10-24T00:01:00.000-04:00

Happy Belated Birthday Peggy!

"There are always survivors at a massacre. Among the victors, if nowhere else."
-Lois McMaster Bujold

Interesting Fact: An iguana can stay under water for 28 minutes.

Word of the Day: exacerbate

Rest Day 101023

2010-10-23T00:01:00.000-04:00

Training Day 101022

2010-10-22T00:01:00.000-04:00

Close Grip Bench Press
6-8, 8-12

Squat
12- 20

"Hated on so much Passion of Christ need a sequel"

-Game

Interesting Fact: One of the reasons marijuana is illegal today is because cotton growers in the 1930's lobbied against hemp farmers -- they saw it as competition. It is not as chemically addictive as is nicotine, alcohol, or caffeine.

Word of the Day: calumny

Training Day 101021

2010-10-21T03:35:00.002-04:00

Light Sled

Chin Ladders

PVC Rolling

I really don't know

"Mistakes are the portals of discovery."
-James Joyce

Interesting Fact: Wilma Flintstone's maiden name was Wilma Slaghoopal, and Betty Rubble's Maiden name was Betty Jean Mcbricker.

Word of the Day: abrogate

Training Day 101020

2010-10-20T00:01:00.000-04:00

Bench Press
6-8, 8-12

Deadlift
4-6, 8-12

Best class picture ever. His parents are so proud.

"If an injury has to be done to a man it should be so severe that his vengeance need not be feared."
-Niccolo Machiavelli

Interesting Fact: The Neanderthal's brain was bigger than yours is.

Word of the Day: incongruous

Training Day 101019

2010-10-19T02:34:00.003-04:00

Prowler, Short- fast

Don't ask

"You are clearly not an avid pumpkin picker"
-Adam Smith

Interesting Fact: The praying mantis is the only insect that can turn its head.

Word of the Day: loquacious

Training Day 101018

2010-10-18T00:01:00.000-04:00

Press
6-8, 8-12

Squat
4-6, 12- 20

'07

"Humanity can be quite cold to those whose eyes see the world differently."
-Eric A. Burns

Interesting Fact: The penguin is the only bird who can swim, but not fly.

Word of the Day: logomachy

Rest Day 101017

2010-10-17T00:01:00.000-04:00

"Eccentricity is not, as dull people would have us believe, a form of madness. It is often a kind of innocent pride, and the man of genius and the aristocrat are frequently regarded as eccentrics because genius and aristocrat are entirely unafraid of and uninfluenced by the opinions and vagaries of the crowd."
-Edith Sitwell

Interesting Fact: The term "the whole 9 yards" came from WWII fighter pilots in the South Pacific. When arming their airplanes on the ground, the .50 caliber machine gun ammo belts measured exactly 27 feet, before being loaded into the fuselage. If the pilots fired all their ammo at a target, it got "the whole 9 yards."

Word of the Day: loam

Rest Day 101016

2010-10-16T00:01:00.000-04:00

"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort."
-Herm Albright

Interesting Fact: There are more plastic flamingos in America than real ones.

Word of the Day: kismet

Training Day 101015

2010-10-15T00:01:00.000-04:00

Steep Incline Close Grip Bench Press
6-8, 8-12

Squat
12- 20

This week's winner, "RT", good friend of Greyskull, at our bounty hunter training academy. She has not yet graduated to pepper spray, and is still playing with real firearms. Upon graduation she will get her fingerless gloves, leather pants, and chain mail cardigan.

"They can conquer who believe they can."
-Virgil

Interesting Fact: The world population of chickens is about equal to the number of people.

Word of the Day: jejune

Training Day 101014

2010-10-14T00:53:00.002-04:00

Light Sled

Chin Ladders

PVC Rolling

"Self-confidence is the first requisite to great undertakings."
-Samuel Johnson

Interesting Fact: Your heart beats over 100,000 times a day.

Word of the Day: intertwingularity

Training Day 101013

2010-10-13T00:01:00.000-04:00

Bench Press
6-8, 8-12

Deadlift
4-6, 8-12

"History will be kind to me for I intend to write it."
-Sir Winston Churchill

Interesting Fact: Winston Churchill was born in a ladies' room during a dance.

Word of the Day: isocheim

Training Day 101012

2010-10-12T00:01:00.000-04:00

Prowler, Short- fast

"Cattle die, kinsmen die, all men are mortal. Words of praise will never perish nor a noble name."
- The Havamal

Interesting Fact: The longest one-syllable word in the English language is "screeched."

Word of the Day: homologate

Training Day 101011

2010-10-11T00:01:00.000-04:00

Press
6-8, 8-12

Squat
4-6, 12- 20

Youngest in Charge

"Wake early if you want another man’s life or land. No lamb for the lazy wolf. No battle’s won in bed."
-The Havamal

Interesting Fact: The highest point in Pennsylvania is lower than the lowest point in Colorado.

Word of the Day: globule

Rest Day 101010

2010-10-10T00:01:00.000-04:00

Rest Day 101009

2010-10-09T00:01:00.000-04:00

"All you need in this life is ignorance and confidence; then success is sure."
-Mark Twain

Interesting Fact: Q is the only letter in the alphabet that does not appear in the name of any of the United States.

Word of the Day: grandiloquent

Training Day 101008

2010-10-08T00:01:00.000-04:00

Steep Incline Close Grip Bench Press
6-8, 8-12

Squat
12- 20

Todd K from Alaska, this week's winner.

"It is the mark of an educated mind to be able to entertain a thought without accepting it."
-Aristotle

Interesting Fact: Most cows give more milk when they listen to music.

Word of the Day: feral

Training Day 101007

2010-10-07T00:01:00.000-04:00

Light Sled

Chin Ladders

PVC Rolling

"We're going out Bony, we're gonna drink martinis and sell boner pills".
-Pete

Interesting Fact: More Monopoly money is printed in a year, than real money printed throughout the world.

Word of the Day: fastidious

Training Day 101006

2010-10-06T00:01:00.000-04:00

Bench Press
6-8, 8-12

Deadlift
4-6, 8-12

Bony 2005

"Perseverance is more prevailing than violence; and many things which cannot be overcome when they are together, yield themselves up when taken little by little."
-Plutarch

Interesting Fact: Dr. Seuss pronounced "Seuss" such that it rhymed with "rejoice."

Word of the Day: fantastical

Training Day 101005

2010-10-05T01:24:00.004-04:00

Barbell Ground to Overhead x 2 x 20

I don't even think this particular shrimp was intended for Zack.

"Necessity has no law."
-William Langland

Interesting Fact: Nutmeg is extremely poisonous if injected intravenously.

Word of the Day: evanescent

Training Day 101004

2010-10-04T00:01:00.001-04:00

Press
6-8, 8-12

Squat
4-6, 12- 20

"Do not anticipate trouble, or worry about what may never happen. Keep in the sunlight."
-Benjamin Franklin

Interesting Fact: In every episode of "Seinfeld" there is a Superman somewhere.

Word of the Day: effusive

Rest Day 101003

2010-10-03T03:13:00.001-04:00

"What worries you masters you."
-Haddon W. Robinson

Interesting Fact: In 1983, a Japanese artist made a copy of the Mona Lisa completely out of toast.

Word of the Day: ephemeral

Training Day 101002

2010-10-02T01:13:00.002-04:00

Deadlift
8-12

"Never discourage anyone...who continually makes progress, no matter how slow."
-Plato

Interesting Fact: In 1980, there was only one country in the world with no telephones - Bhutan.

Word of the Day: antilogy

Training Day 101001

2010-10-01T00:27:00.003-04:00

Press 8, 5, 3

Overload Starts
3 x 2

KONG

"A successful individual typically sets his next goal somewhat but not too much above his last achievement. In this way he steadily raises his level of aspiration."
-Kurt Lewin

Interesting Fact: Einstein couldn't speak fluently when he was nine. His parents thought he might be retarded.

Word of the Day: nadir

Training Day 100930

2010-09-30T00:01:00.001-04:00

G-Rows (Barbell)

V-Handle Pulldown
6-8, 8-12

Hanging Knee Raise

"We have been taught to believe that negative equals realistic and positive equals unrealistic."
-Susan Jeffers

Interesting Fact: America's first nudist organization was founded in 1929, by 3 men.

Word of the Day: nescience

Training Day 100929

2010-09-29T00:13:00.002-04:00

Squat
8, 8, 8

"There's much to be said for challenging fate instead of ducking behind it."
-Diana Trilling

Interesting Fact: A giraffe can clean its ears with its 21-inch tongue.

Word of the Day: obloquy

Training Day 100928

2010-09-28T01:34:00.003-04:00

Barbell Ground to Overhead x 2 x 20

"Nothing astonishes men so much as common sense and plain dealing."
-Ralph Waldo Emerson

Interesting Fact: 160 cars can drive side by side on the Monumental Axis in Brazil, the world's widest road.

Word of the Day: ophidian

Training Day 100927

2010-09-27T00:01:00.000-04:00

Bench Press
12-15 Rest Pause (3 sets)

Face Pull
12 -15

Barbell Curl
8-12, 12-15

"The weak can never forgive. Forgiveness is the attribute of the strong."
-Mahatma Gandhi

Interesting Fact: Tomatoes were first cultivated in 700 AD by Aztecs and Incas.

Word of the Day: paucity

Rest Day 100926

2010-09-26T00:46:00.001-04:00

Training Day 100925

2010-09-25T00:01:00.000-04:00

Squat
6-8

Deadlift
8-12

"I hate mankind, for I think myself one of the best of them, and I know how bad I am."
-Joseph Baretti

Interesting Fact: The owl is the only bird to drop its upper eyelid to wink. All other birds raise their lower eyelids.

Word of the Day: penumbra

Training Day 100924

2010-09-24T00:01:00.001-04:00

Press 8, 5, 3

Overload Starts
3 x 2

My older, slightly less handsome brother (we were separated I'm convinced) at Masada, overlooking the Dead Sea. This weeks winner.

"Morality is herd instinct in the individual."
-Friedrich Nietzsche

Interesting Fact: As of May, 2010; 1.2 Billion people still defecate in the open (this includes several of our members).

Word of the Day: salubrious