Training Day 110512

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

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

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

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

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

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

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