091216
9 Foundations
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Monday, December 14, 2009
Posted on December 15, 2009 by cfhpf
091214
As many rounds as possible in 30 minutes of:
15 Back extensions (no weight; keep knees slightly bent; reach for the ankles)
Bear Crawl (half way and back)
15 Sit -ups
15 box jumps (use benches)
Food for Thought: “The ultimate reason we are exercising is to avoid the nursing home or something similar..” – L. Howard
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Friday, December 11, 2009
Posted on December 11, 2009 by cfhpf
091211
5 rounds for time of:
25 squats
25 pushups
25 GHD situps
Food for Thought: “Fitness never takes a vacation but, with proper execution, is always worth it.” L & K Howard
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Wednesday, December 09, 2009
Posted on December 9, 2009 by cfhpf
091209
100 burpees for time…
Food For Thought: You have everything it takes to tackle that difficulty. Now go!
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Monday, December 7, 2009
Posted on December 7, 2009 by cfhpf
091207
20 Deadlifts
20 KB swings
20 Overhead Squats
20 Burpees
20 Pullups
20 Box jumps
20 DB Squat Cleans
Food For Thought: “Fear is one of the roots of evil.” – L. Howard
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Friday, December 4, 2009
Posted on December 5, 2009 by cfhpf
091204
3 rounds for time of:
20 GHD sit-ups
20 burpees
2 down-and-backs
20 deadlifts
20 dips
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Wednesday, December 2, 2009
Posted on December 2, 2009 by cfhpf
091202
500 meter Row
21 Dumbell Snatch, right and left arm
10 Push-Ups
15 Dumbell Snatch, right and left arm
20 push-ups
9 Dumbell Snatch, right and left arm
30 Push-Ups
30 Deadlifts
Bear Crawl
Walking Lunge
50 Line-Jumps
Cherry-Picker
30 GHD Sit-ups
60 sec. Plank
30 Sit-ups
Bear Crawl
500 meter Row
Food For Thought: “The holidays require even more focus and commitment to your exercise regime and healthy nutrition habits. Enjoying it doesn’t mean you have to loose your fitness integrity. You can do it!” – L. Howard
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Monday, November 30, 2009
Posted on November 30, 2009 by cfhpf
091130
As many rounds as possible in 20 minutes of:
45 single-unders
15 GHD sit-ups
15 back extensions
Food For Thought: “Patient beginnings make for successful endings.” - L. Howard
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Wednesday, November 25, 2009
Posted on November 25, 2009 by cfhpf
091125
10 rounds for time of:
30 meters walking lunge
15 Overhead press
15 GHD situps
Food for Thought: “It is the difficult circumstances and challenging situations that give the opportunity to develop perseverance, patience and self-control.” – L. Howard
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Monday, November 23, 2009
Posted on November 23, 2009 by cfhpf
091123
3 rounds for time of:
21 Box Jump
Bear Crawl
21 Burpees
Inch Worm
21 squats
21 situps
Food For Thought:
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