“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, [...]

Monday is the start of the last month this year, it will run from 11/30/2009 – 01/01/10 (5 weeks long). We will take a few days off for the holidays though… Yes we will pro-rate your monthly rate if you are traveling this holiday season.

Happy Thanksgiving! For all of you hard chargers some at home workouts or just scroll back through the archives and pick something fun: #1 50 Lunges Run 1/4 mile (Run around the block) 5 Rounds #2 30 Pushups 40 Situps 50 Squats 4 Rounds (Start and stop clock with a 1/2 mile run) #3 50 [...]

Awesome face Michele WOD Back Squats (m: 115 / w: 75) Push Press (m: 115 / w: 75) Pullups Situps (Butterfly, No Anchor) 21-15-9 Shari 13:43 mod Amanda 16:22 65 Stephen 18:05 115 Belindsa 12:58 30 Elisha 12:18 65 Danny 16:40 115 Anne 13:13 35 Michele 13:20 65 RX’d Mark 14:53 115 Carolyn K. 11:34 [...]

STRENGTH / SKILL WOD 5×3 OH Squats WOD 100 Box Jumps 100 Pushups Perform 3 burpees every minute on the minute, must complete all box jumps before moving on to the pushups NOTE: I did record box jump heights or if pushups were RX’d, post in comments for your record keeping purposes. Lori 20:38 Abigail [...]