Training Day 090930

Press

KB or DB Clean and Press
Seated Power Clean

"We seem to be going through a period of nostalgia, and everyone seems to think yesterday was better than today. I don't think it was, and I would advise you not to wait ten years before admitting today was great. If you're hung up on nostalgia, pretend today is yesterday and just go out and have one hell of a time."
-Art Buchwald

Interesting Fact: Each year, 24,000 Americans are bitten by rats.

Word of the Day: Steatopygia

Training Day 090929

Clean and Jerk
90% Ten Singles on the minute

40yd dash x 6

"The true secret of giving advice is, after you have honestly given it, to be perfectly indifferent whether it is taken or not, and never persist in trying to set people right."
-Hannah Whitall Smith

Interesting Fact: It is estimated that the average American consumes 1.2 pounds of spider eggs a year and eat 2.5 pounds of insect parts a year.

Word of the Day: Zygodactylous

Training Day 090928

Close Stance Safety Squat Bar Box Squat

SQ/DL Assistance

Heavy Sled

"I have memories - but only a fool stores his past in the future."
-David Gerrold

Interesting Fact: It is impossible to lick your elbow.

Word of the Day: Quaquaversal

Rest Day 090927

"Men, like nails, lose their usefulness when they lose direction and begin to bend."
-Walter Savage Landor

Interesting Fact: No word in the English language rhymes with month, orange, silver, and
purple.

Word of the Day: blarney

Training Day 090926

Dynamic Effort Bench
50% x 3 x 8

Ring Pushup + Mini Band

Weighted Chin

"Man cannot remake himself without suffering, for he is both the marble and the sculptor."
-Dr. Alexis Carrel

Interesting Fact: On average, 100 people choke to death on ball-point pens every year.

Word of the Day: Adoxography

Training Day 090925

Happy Birthday Lori!

Dynamic Effort Box Squat
60% x 2 x 12

Speed Pulls
60% x 6

Kneeling Jump Squat

Josh "Murph" Murphy visits from the Jersey Shore, an honorary Greyskull member so long as "you know who" doesn't find out

"A successful person is one who can lay a firm foundation with the bricks that others throw at him or her."
-David Brinkley

Interesting Fact: Iceland has the highest concentration of broadband users in the world.

Word of the Day: Acaulescent

Training Day 090924

Recovery and Assistance

"If opportunity doesn't knock, build a door."
-Milton Berle

Interesting Fact: Two-thirds of the world's executions occur in China.

Word of the Day: somnificator

Training Day 090923

Floor Press

Dumbbell Bench Press
3 x Max Reps

Chins
3 x Max reps

Two Months from her wedding, Nicole is happy to see the scale moving UP.

"Almost every man wastes part of his life in attempts to display qualities which he does not possess, and to gain applause which he cannot keep."
-Samuel Johnson

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

Word of the Day: Contretemps

Training Day 090922

Trap Bar Farmer Carry + Sled Drag x 6-8

"If you hear a voice within you say "you cannot paint," then by all means paint, and that voice will be silenced."
-Vincent Van Gogh

Interesting Fact: There are 1,792 steps to the top of the Eiffel Tower.

Word of the Day: Noctambulation

Training Day 090921

Happy Birthday AFF!

3.5" Deficit Deadlift plus chain

Heavy Reverse Hyper

Sled x 4

"Dare to do things worthy of imprisonment if you mean to be of consequence."
-Juvenal

Interesting Fact: Thomas Edison used his early movie-camera technology to film the action of sneezes.

Word of the Day: burke

Rest Day 090920

"A man who carries a cat by the tail learns something he can learn in no other way."
-Mark Twain

Interesting Fact: The Mona Lisa used to hang on the wall of Napoleon’s bedroom.

Word of the Day: scunner

Rest Day 090919

Geno was a bit overzealous in choosing his opener here. We can see that he is naturally gravitating towards Sumo though.

"It is not necessary to change. Survival is not mandatory."
-W. Edwards Deming

Interesting Fact: Mosquito repellents don't repel. They hide you. The spray blocks the mosquito's sensors so they don't know you're there.

Word of the Day: sapient

Training Day 090918

Dynamic Effort Box Squat
55% x 2 x 12

Speed Pulls
60% x 6

Kneeling Jump Squat

"It is simplicity that makes the uneducated more effective than the educated when addressing popular audiences."
-Aristotle

Interesting Fact: The first Harley Davidson motorcycle was built in 1903, and used a tomato can for a carburetor.

Word of the Day: Bellwether

Training Day 090917

Recovery and Assistance

"And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom."
-Anais Nin

Interesting Fact: McDonald's is Brazil’s largest employer.

Word of the Day: Ambisinistrous

Training Day 090916

Floor Press

Dumbbell Bench Press
3 x Max Reps

Chins
3 x Max reps

"No physician is really good before he has killed one or two patients."
-Hindu Proverb

Interesting Fact: The liquid inside young coconuts can be used as substitute for blood plasma.

Word of the Day: Asymptote

Training Day 090915

Heavy Trap Bar Farmer's Carry x 6-8

Light Sled Work and Recovery/Assistance

"Revolution is not a onetime event."
-Audre Lorde

Interesting Fact: Eggplants aren't vegetables they're really fruits.

Word of the day: Alastor

Training Day 090914

3.5" Deficit Deadlift plus chain

Heavy Reverse Hyper

Sled x 4

"My favorite animal is steak."
-Fran Lebowitz

Interesting Fact: Whispering is more wearing on your voice than a normal speaking tone.

Word of the Day: Cachexia

Rest day 090913

"Never to suffer would never to have been blessed."
-Edgar Allan Poe

Interesting Fact: Elvis Presley got a 'C' in his eighth grade music class.

Word of the Day: atrate

Rest Day 090912

"To repeat what others have said, requires education; to challenge it, requires brains."
-Mary Pettibone Poole

Interesting Fact: When your face blushes, the lining of your stomach turns red, too.

Word of the Day: Arithmogram

Training Day 090911

Dynamic Effort Box Squat
50% x 2 x 12

Speed Pulls
60% x 6

Kneeling Jump Squat

45% Back Extension

This is actually Big Z, not Little Z. This was taken after she gave up dairy. That's why we don't do that.

"Teachers open the door. You enter by yourself."
-Chinese Proverb

Interesting Fact: Kite flying is a professional sport in Thailand.

Word of the Day: Atrabilious

Training Day 090910

Upper Body Sled Dragging x 4
Light/ Long

Dumbbell Bench Press
4 x 20
60% of Wednesday's Load

Grip work and Needed Assistance

"Courage is doing what you're afraid to do. There can be no courage unless you're scared."
-Eddie Rickenbacker

Interesting Fact: Mushrooms are more closely related to humans and animals than to other plants.

Word of the Day: macaronic

Training Day 090909

Lightened Method Bench Press
Average Bands set to take 100lbs at the chest

Dumbbell Bench Press
3 x Max Reps

Chins
3 x Max reps

"The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore, all progress depends on the unreasonable man."
-George Bernard Shaw

Interesting Fact: Cattle are the only mammals that pee backwards.

Word of the Day: Sophism

Training Day 090908

Clean and Jerk
90% x 1 x 6
60- 90 seconds rest

-Sled, Forward Ankle Drag light/ long x 2
-Light Reverse Hyper
-Needed Assistance

"Patience is the companion of wisdom."
-Saint Augustine

Interesting Fact: Women end up digesting most of the lipstick they apply.

Word of the Day: Anachronism

Training Day 090907

SS Bar Below Parallel Box Squat Plus Chain

Reverse Hyper
4 x 10

Sled Drag x 4

"The secret of greatness is simple: do better work than any other man in your field - and keep on doing it."
-Wilfred A. Peterson

Interesting Fact: Your heart rate can rise as much as 30% during a yawn.

Word of the Day: Noema

Rest Day 090906

"He was a bold man that first eat an oyster."
-Jonathan Swift

Interesting Fact: If the population of China walked past you in single file, the line would never end because of the rate of reproduction.

Word of the Day: Salep

Training Day 090905

Dynamic Effort Bench
50% x 3 x 8

Weighted Dips
3 x Max Reps

Ring Pushup plus mini band
Kroc Row

"I am learning all the time. The tombstone will be my diploma."
-Eartha Kitt

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

Word of the Day: Sagacity

Training Day 090904

Dynamic Effort Box Squat
50% x 2 x 12

Speed Pulls
60% x 6

Kneeling Jump Squat

45% Back Extension

"I never teach my pupils. I only attempt to provide the conditions in which they can learn."
-Albert Einstein

Interesting Fact: A rainbow can only be seen in the morning or late afternoon. You can also see one any time of day in sticker form on the back of Bony's ten speed.

Word of the Day: Punctilious

Training Day 090903

Upper Body Sled Dragging x 4
Light/ Long

Dumbbell Bench Press
4 x 15
60% of Wednesday's Load

Grip work and Needed Assistance

"He who every morning plans the transaction of the day and follows out that plan, carries a thread that will guide him through the maze of the most busy life. But where no plan is laid, where the disposal of time is surrendered merely to the chance of incidence, chaos will soon reign."
-Victor Hugo

Interesting Fact: If you took a standard slinky and stretched it out it would measure 87 feet.

Word of the Day: Pulveratricious

Training Day 090902

Lightened Method Bench Press
Average Bands set to take 100lbs at the chest

Dumbbell Bench Press
3 x Max Reps

Chins
3 x Max reps

"Every day you may make progress. Every step may be fruitful. Yet there will stretch out before you an ever-lengthening, ever-ascending, ever-improving path. You know you will never get to the end of the journey. But this, so far from discouraging, only adds to the joy and glory of the climb."
-Sir Winston Churchill

Interesting Fact: Over 90% of all fish caught are caught in the northern hemisphere.

Word of the Day: eleemosynary

Training Day 090901

Prowler Sprint x 5
Horns on the way
High/ Low handle on the return

-Sled, Forward Ankle Drag light/ long
-Light Reverse Hyper
-Needed Assistance

"Knowledge is haunted by the ghost of past opinion."

Interesting Fact: Pollen can travel up to 500 miles in a day.

Word of the Day: Nihilarian