06 September 2013

Warm Up
5 minute ROM
10 minute grinder

Prep Phase
yoga or recovery work

Strength
bench press 5-4-3-5-4-3
deadlift 5-4-3-5-4-3

Conditioning 
3x15
KB swings
pull ups
single unders
push ups

S/W
2 minute plank
100 sit ups or crunches
75 leg levers
50 2ct flutter kicks
25 ab wheel
2 minute plank

05 September 2013

Warm Up
breathing
10 minute ROM

Prep Phase
4x
run, 400m
25 sit ups or crunches
20 push ups
15 dips
10 squats

Strength
off

Conditioning
3x
run, 800m
50 sumo deadlift high pulls
25 toes to bar

S/W
none

04 September 2013

Warm Up

5 minute dynamic stretching

5 minute ROM 

Prep Phase

tabata the following  

squats

sit ups

shoulder press (lightweight)

flutter kicks

Strength 

5 sets to failure, rest :90 

one legged barbell squats

pull ups

push ups

knee to elbows 

Conditioning

21-15-9

handstand push ups

ring dips

S/W

grip strength 

03 September 2013

Warm Up
10 minute ROM drills

Prep Phase
4 x
20 jumping jacks
1 minute plank
20 push ups
1 minute plank
20 lunges (10ea)
1 minute plank
rest 3 minutes between rounds

Strength
deadlift 3,2,1
front squat 5,4,3
push press 5,4,3

Conditioning
5 x
20 kb swings
100m sprint
5 burpees
 
S/W
3x
100 sit ups
90 sec flutter kicks

29 August 2013

Warm Up:
5 minute ROM

3x10
deadlift/clean/press/squat

Prep Phase: 
yoga
mobility

Strength: 
5x5 floor press
5x5 sumo deadlift high pull

Conditioning: 
5 rounds
5x deadlifts
10x burpees

Supplemental Work: 
snatch technique

28 August 2013

Warm Up:
10 minute ROM

Prep Phase: 
as many as possible in 15 minutes
5x push ups
10x sit ups
15x squats

Strength: 
off

Conditioning: 
21-15-09-06-03
KB swings
handstand push ups

Supplement Work: 
grip work
core development
squat depth

27 August 2013

Warm Up:
5 minute ROM

3x10-15
push ups
sit ups
squats
pull ups

Prep Phase:
on the minute*:
burpee

*if less than 10 minutes perform 25 burpee penalty

Strength: 
5x5 RDL
5-3-1 bench press
5x5 clean (power or full)

Conditioning:
off

Supplemental Work: 
mobility

26 August 2013

Warm Up:
ROM, 10 minutes

Prep Phase:
8x8
DB deadlifts
DB squats
DB press
:60 plank

Strength:
5x5 db ovhs

Conditioning: 
100x stair drills (40r/40L/20b)
100m weighted lunges (half bw)
100m burpee broad jumps
100m bear crawl
100m weighted lunges (half bw)

Supplemental Work:
50 back extensions
50 sit ups
25 leg levers
25 knee to elbow push ups
10 L pull ups
10 knee to elbow

23 August 2013

Warm Up:

ROM drills, 10 minutes
3x15 BB complex (dl/cln/j/ohsq)

Prep Phase:

40 squats
run 400m
30 squats
run 300m
20 squats
run 200m
10 squats
run 100m

Strength:

5x5 row
5x5 back squats
5x5 shoulder press

Conditioning:

8 rounds

8 burpee ball slams
8 handstand push ups (deficit)
8 pull ups (strict)
*50m farmers carry, 50# (in between rounds)
Supplemental Work:

core strength

22 August 2013

"You're successful when you like who and what you are. Success includes achievement… while 
choosing and directing your own activities. It means enjoying intimate relationships and loving what you do in life." - Kekich Credo #7

Warm Up: 

10 minute ROM drills
5-10 minute foam roll/deep breathing/stretch

Prep Phase: 

yoga

Strength: 

rest

Conditioning: 

choose sport:

run: 5k

swim: 500 yd

bike: 13.1M

Supplemental Work: 

recovery work

3x15
push ups
GHD sit ups
back extensions
bench press (light weight)
kb swings (light weight)

21 August 2013

Warm Up: 

15 minute grinder

Supplemental Work: 

(ladder 10-1)
100m sprint
10x burpees

100m sprint
9x burpees
........
100m sprint
2x burpees

100m sprint
1x burpees

Strength: 

clean & jerk, 6x3

Conditioning:

as many as possible, 12 minutes

3x power clean
6x pull ups (strict)
9x ring push ups

Supplemental Work:

core stability

20 August 2013

Warm Up:

10 minute ROM drills,
15x burpee bar hops
20x BB complex (dl/clean/j)

Prep Phase: 

3x15
ring rows
jumping lunges
push press
jump rope

Strength: 

Snatch, 30x

Conditioning: 

max possible in 2 minutes,

push ups,
rest 2 minutes

sit ups,
rest 2 minutes

pull ups,
rest 10 minutes

run, 1.5M

Supplemental Work:

none

19 August 2013

Warm Up: 

10 minute ROM drills

3x15  (empty bar or bands)
good mornings
deadlifts
shoulder press

Prep Phase:

as many rounds as possible, 20 minutes

5x pull ups
10x push ups
15x jump squats

Strength:

deadlift 7x1
floor press 5x, 3x, 1x

Conditioning: 

none

Supplemental Work:

core work;

3 rounds

plank hold, 2 minutes
plank elbow to hands, 20x
knee to elbow push ups, 20x

16 August 2013

Warm up:

dynamic warm up

ROM drills, 10 minutes

Prep Phase: 

3 rounds, 

run, 400m

max plank hold

Strength: 

mental 

Conditioning: 

run, 1M

100x pull ups

200x push ups

300x squats

run, 1M

Supplemental Work:

Core strength, and stability work

15 August 2013

Warm Ups:

ROM drills, 10 minutes

Prep Phase: 

Tabata:

Squats
Sit Ups
Lunges
Push Ups

Strength: 

deadlifts 7x2
bent over row 5x5

Conditioning:

10 rounds,

10x deadlifts, 155#
10x shuttle sprints

Supplemental Work:

none

14 August 2013

endurance prep day: 

choose sport and train at own pace for minimum 60 minutes;

swim/bike/run

Prep Phase:

yoga

deep stretch

foam roll

Strength: 

100x back squats, 135#
2x25 goblet squats

Supplemental Work:

max plank hold
50x squats

13 August 2013

Warm up:

ROM drills, 10 minutes

3x15
push ups
squats
sit ups

Prep Phase: 

50x Squats
40x sit ups
30x push ups
20x dips
10x burpees

Strength: 

Shoulders to overhead 5x3

Conditioning:

21-15-9

handstand push ups
high pull sumo deadlift (95#/75#)
run, 400m (in between ea. round)

 

12 August 2013

Warm up: 

10 minute ROM drills
deep breathing

Prep Phase: 

as many rounds as possible in 15 minutes

5x push ups
10x squats
15x sit ups

Strength: 

5x5 front squat

Conditioning: 

run, 400m
50x toes 2 bar
run, 400m
50x 2ct lunges
run, 400m
50x kb swings
run, 400m
50x overhead squats

Supplemental Work:

400x flutter kicks
300x bicycle crunches
200x russian twists

10 August 2013

Strength: 

RDL 5x5

Conditioning: 

30x ring push ups
30x ring dips
30x ring pull ups
30x kb swings
30x goblet squats

09 August 2013

5 rounds;

10x front squats, 135#
20x ring push ups
200m run

08 August 2013

5 rounds;

5x deadlift, 225#
10x toes 2 bar
100x single unders

06 August 2013

Warm Up:

10 minute ROM, Box Breathing

Strength: 

Power Clean 7x2

METCON: 

5x5 Clean
10x 25 yd Parachute Sprints

Prep Phase (BW): 

25x Squats
10x  Shuttle Run

25x Push Press
10x Shuttle Run

25x Dips
10x Shuttle Run

25x Deadlifts
10x Shuttle Run

05 August 2013

Warm Up: 

10 minute ROM

3x 10-15

GHD Sit Ups

GHD Back Extensions

Push Ups

OVH SQT

KB Swings (35)

Ring Dips

METCON: 

21-15-9

Front Squat to Overhead Press

Pull Ups

Supplemental Work: 

50x Leg Levers

2 x 50x Bicycle Crunches

25x Reserve Crunches 

15x L Pull Ups

10x Jack Knife 

15x Weighted Sit Ups

Prep Phase (BW):

100 Jump Ropes

20x Lunges

100 Jump Ropes

30x Jump Squats

100 Jump Ropes

40x Step Ups

100 Jump Ropes 

04 August 2013

Prep:

10 minute ROM

3x20 Back Squat (45)
2x20 Goblet Squat (35)
1x25 Air Squat

Strength:

5x2 Deadlifts (275, 285, 295 (1), 285, 275)

Bent over row (10 @ 135, 6 @155, 10 @ 165)

5x5 Floor Press

Finisher: 

50x, KB Slashers (35)
20x, Jack Knife
20x, Floor Wipers (135)
Max Plank hold  (5:35)

03 August 2013

Open water swim, 800m

1 August 2013

Prep Phase:

10 minutes ROM drills

20 minutes of bodyweight movements (20 movements, non stop for 1 minute each)

Strength:

Front squat 3x3
135, 155, 185

METCON:
5x
Run, 400m
15x, Overhead Squat 45#

31 July 2013

Stamina: 

Swim, 800 ft (731m)

Prep Phase: 

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

10 Rounds
8x, 4ct Flutter Kicks
8x, 4ct Mountain Climbers
8x, Lunges (4 each side)
8x, Squats

Max plank hold*
If under 30 seconds perform a 30 burpee penalty
If under 60 seconds perform a 20 burpee penalty
If under 90 seconds perform a 10 burpee penalty

30 July 2013

Strength:

3x3 Deadlifts (275, 275, (1)300, (1)295, (1)275)

METCON: 

21-15-09

Burpees Toes 2 Bar
95# Thrusters
Run, 400m (in between rounds)

(20:35)

29 July 2013

Thanks to SealFit for this workout. They have, by far the best programming for overall health and fitness.

10 minute range of motion drills

Warm Up: 

25 Sumo Deadlift High Pulls (45#)

10x, Front Squats (45#)

10x Push Press (45#)

25 Sumo Deadlift High Pulls (45#)

10x Box Jumps

10x Jump Squats

Strength: 

3x3 Shoulder Press (95#, 115#, 125#)

Stamina: 

30x Shoulder Press (95x)

100x Ring Push Ups

then, 

100x 4 count flutter kicks 

100x leg levers 

then, 

10 rounds

50m Farm walk (50#)

50m Sprint 

27 July 2013

Bike. 30 Minutes, 7M

Sprint Intervals

26 July 2013

Strength: 

5x5 Overhead Squats 115#, 125#, 135#, 145#, 135#

Warm Up: 

Run, 400m
20x Burpees
Run, 400m
40x Lunges


Prep Phase (BW):

100m burpee broad jump
Sprint 100m
100m walking lunges
Sprint 100m
100m crab walk
Sprint 100m
100m bear crawl
Sprint 100m

"Gone, but not forgotten."

24 July 2013

Strength: 

8x2 Sumo Deadlift High Pulls 7 @ 115#, 1 @ 125#

100 Push Ups

Max Plank Hold (5:11)

Stamina:

10M Bike, 45 minutes

Prep Phase (BW):

Tabata:

Push Ups
Plank Holds
Jump Ropes
Squats

23 July 2013

Strength:

5x5 Deadlift
205, 215, 225, 255, 225

3x10 Floor Press @ 135#

Stamina:

15-10-5

GHD Sit Ups
Back Extensions
KB Swings @ 35#
Ring Dips

Prep Phase (BW):

20m AMRAP

25 Mountain Climbers
20 Flutter Kicks
15 Jumping Jacks
10 Dips
200m Run

22 July 2013

Thought For The Day

Strength: 

5x3 Front Squats (135#), (155#), (175#), (165#), (165#)

then,

Stamina:

100 Air Squats
2x25 Goblet Squats (35#)
3x10 DB Thrusters (20#)
3 Perimeter (100m) Farmers Carry (45#)
2x25 Ab wheel roll outs
100 Russian Twists (35#)


Prep Phase (BW)

4 rounds:

Run 400m
20x elevated feet push ups
15x squats
10x burpees

20 July 2013

Deadlift, 50x @ 135#

Toes 2 Bar, 50x 

3 Muscle Ups (PR)

19 July 2013

20m AMRAP

SU, 5x
HR PU, 10x
SQ, 15x

18 Rounds + 4 Sit Ups

18 July 2013

5x

Push Press, 3x (3@135#, 3@155#, 3@155#, 3@155#, 3@155#)
Perimeter Stone Carry, 1

3@135#, 3@155#, 3@155#, 3@155#, 3@155#

16 July 2013

5x

400m Run
15x Over Head Squats @ 95#

15 July 2013

AM:

21-15-9

Deadlifts, @ 225 lbs
Hand Stand Push Ups

PM:

Power Cleans

5 @ 135, 185 (fail), 165, 175, 185 (PR!)

14 July 2013

Biked 55 km

13 July 2013

Color Run 5k (22:02)

12 July 2013

Strength: Shoulder Press

Conditioning:
Tabata

Flutter Kicks
Ring Rows
Push Press
Squats

10 July 2013

Deadlift 8x2 (135, 155, 225, 225., 275, 255, 255, 225)

Team Effort:

100 Bodyblasters

(do as many as you can before tagging your teammate in)

09 July 2013

30 minute cycling

Foam roller, 10 minutes 

08 July 2013

20 minute AMRAP;
5x HSPU
7x Chest to Bar Pull Ups
10x (5ea arm) DB Snatch @ 35 lbs
Goal: 15 rounds
Actual: 13 rounds

then,

Front Squat 3x3 (135, 155, 165)

Powerful Message - Game Changer

This video will change your life! Everyone needs to watch this, daily!

07 July 2013

Vacation officially ends tomorrow. So why not start getting after it today. 

21-15-9
Power Cleans @ 135lbs
Ring Dips

05 July 2013

15 Minute AMRAP

2 Power Cleans @ 155 lbs
5 Over bar burpees
50 Single Under (Jump Ropes)

*9 Rounds + 35 Single Unders

*Finished 10 Rounds even.

04 July 2013

1M Run

21-15-9,
Burpee Pull Ups

1M Run

(wearing a 20# vest)

01 July 2013

Run 800m

100x body blasters (Burpee + pull up + toe to bar)

Run 1M

(50 min)

29 June 2013

Michigan Tough Mudder

2'40"

27 June 2013

1M Run

then,

3 Rounds
Run 400m
21x KB swings (53#/35#)
12x pull ups

26 June 2013

2 rounds of:

Run 1 mile

50x 8-count bodybuilders

50x toes to bar

50x walking lunges

50x 4-count bicycle sit ups

25 June 2013

100x pull ups

100x push ups

100x sit ups

100x air squats

Then, run 2 miles

24 June 2013

10 Rounds

:60 MR Squats
:30 rest
:60 MR Burpees
:30 rest
200m sprint
:30 rest

21 June 2013

8x 400m (barefoot)

1. 1:54
2. 2:13
3. 1:53
4. 1:49
5. 1:50
6. 1:53
7. 1:30
8. 1:30

20 June 2013

MURPH

1M Run
100 Pull Ups
200 Push Ups
300 Squats
1M Run

10x5 Deadlifts @ 135 lbs

19 June 2013

Cycle

45 minutes 11M

18 June 2013

5x (23:40)
10x Man Makers (20lbs)
150 ft Sprint

*3x
5x Man Makers (BW), 4x 75ft Shuttle run (4:09)
*Wore 20 lbs vest

17 June 2013

200m Run, 50 8ct Bodybuilders, 400m Run, 40 Pull Ups, 800m Run, 30 3ct Jumping Jacks, 1M Run, 20 HSPU

10 Power Cleans @ 135 lbs

13 June 2013

4x25
KB Swings (36)
Push Ups
Gobblet Squats (36)
Russian Twists
Flutter Kicks

12 June 2013

5x

30 Seconds Each
Squats
Pull Ups
Push Ups
Sit Ups
Jump Ropes

Rest :30 between rounds

11 June 2013

50 Burpees
50 Pull Ups
2M Run
75x Mtn Climbers
1M Run
50x Leg Levers
800m Run
25 HSPU
400m Run

10 June 2013

AMRAP 25 min
150 ft Sprints
20 Push Ups
20 4ct Flutter Kicks

4M Run (41:00)

08 June 2013

Beach WOD
2.5M Beach Run
50 Burpees

06 June 2013

Run 4.7M

Max 2 Minutes
Push Ups: 76
Pull Ups: 36
Sit Ups:

05 June 2013

Cycle 40 min 9.5M

100 4ct Flutter Kicks
100 Sit Ups
50 Leg Levers
25 4ct Bicycle Kicks

04 June 2013

5x (20:52)
400m Run, 20 OV Lunges @ 45 lbs, 150 ft Farmers Walk @ 45 lbs, 15 Push Ups

03 June 2013

8x (26:17)
Yard Sprints
5 HSPU
Yard Sprints
15 Pull Ups

31 May 2013

4x 10 Jump Ropes, Pull Ups, Burpess, Yard Sprints

27 May 2013

"MURPH"

1M Run
100 Pull Ups
200 Push Ups
300 Squats
1M Run

22 May 2013

OVHS 5x2 115lbs

5x 800m run, 15 OVHS @ 95 lbs

21 May 2013

30 Clean and Jerks, 115 lbs

08 May 2013

4x 800m Run (3 min rest)
4'05", 3'51", 3'53", 4'01"

Bench 8x2 135 (2-8 155)

3x25 KB Swings (35lbs), 25 Burpess (7'51")

07 May 2013

5x5 Shoulder Press
5x3 Push Press
5x1 Push Jerk

06 May 2013

5x4 Front Squats 135, 135, 145, 145, 145

1M Run, 100 SDHP @ 35 lbs KB, 1M Run

04 May 2013

100m HS Walk
100 Pistols
100m HS Walk

03 May 2013

5x2 Cleans
135
155
155
165
165

AMRAP 12:00 (8 Completed)
2 Cleans @ 155, 5 Pull Ups, 10 Push Ups, 15 Squats (Lowered to 145lbs in R4)

100 Russian Twists at 25 lbs

02 May 2013

3x 200m :54, :1:01, :50
3x 400m ;53, 1:52
3x 800m 3:45, 4:22, 4:03

Run/Rest  1:1

01 May 2013

5x2 Shoulder Press (115)

4x
10 Pull Ups
20 KB Swings (35)
20 Squats

30 April 2013

Tabata Sprints (T Mill @ 10%)
1) 10 mph
2) 10 mph
3) 8 mph
4-8) 7 mph

"grace"
30 Clean & Jerks (95)

29 April 2013

Deadlift 10x2 (205#)

10-9-8-7-6-5-4-3-2-1
Deadlift (205)
HandStand Push Ups

26 April 2013

21 Shoulder Press @ 75 lbs

400m Run

21 Push Press @ 75 lbs

400m Run

21 Push Jerk @ 75 lbs

400 m Run

25 April 2013

4x (13:19)
400m Run
50 Squats

24 April 2013

Yoga/rWOD/Foam Roll

23 April 2013

Took a week off. Started back at the grind. 

5x
10 Pull Ups
50 Lunges
(8:54)

Ran 1M (7:47)

15 April 2013

Good Morning 3x10 (65, 75, 85 lbs)
50 Sit Ups, Tabata Squats (High: 20, Low: 17), 50 Sit Ups
"Giant" Bicep Set bb(dot)com

14 April 2013

5k (29:00)

30/30/30 Bag Drill

rWOD

12 April 2013

Cleans 6*2 (95, 135(x5))
4x12
Cleans @ 135 lbs
Ring Dips
(8:52)

11 Apr 2013

Snatch 5-5-3-3-3-1-1-1-1 (High: 52 kg - Low: 20 kg)

Run/Rest :60/:60 (until form/pace deteriorate)

15 Splits (High 7.0 MPH at 7% Incline - Low: 6.0 MPH at 6 % Incline)

10 Apr 2013

Shoulder Press 10x2 (High: 61 kg - 20 kg)

4x (17:35)
Run, 400m
10, Bench Press (61 kg)
10, Pull Ups

07 Apr 2013

Deadlift 12x2
(High: 129 kg - Low: 61 kg)

06 Apr 2013

5x (4:58)

5 Power Cleans @ 135

50 Jump Ropes

05 Apr 2013

Mtn Bike Ride (Frandor, River Trail)

60 Minutes
6~ Miles

04 Mar 2013

Running Clinic

4x (9'58")
15 Thrusters @ 100
15 Pull Ups

1.1M Trail Run

03 Apr 2013

rWOD
3x15
GHD Sit Ups, GHD Back Extensions, KB Swings (35)
3x10
Bench Press @ 95
Pull Ups

02 Apr 2013

Push Press
5 @ 95
5 @ 105
5 @ 135
5 @ 135
5 @ 135

Curls

5 @ 95 (BB)
5 @ 35 (DB)
5 @ 35 (DB)
5 @ 35 (DB)
5 @ 35 (DB)

75 Minute MMA Session

01 Apr 2013

12x2 SDLHP on :30 @ 95 lbs


4x
5 Jumps
10 Pull Ups (finger tip)
15 KB Swings (35)

31 Mar 2013

rWOD
3x15
GHD Sit Ups, GHD Back Extensions, KB Swings (35)
Bench Press 3x10 @ 135
Pull Ups 3x10

29 Mar 2013

Power Clean 7x2 @ 135
Deadlifts;
7 @ 205,
5 @ 205,
3 @ 215,
3 @ 215,
1 @ 215,
1 @ 215,
1 @ 215

25 Mar 2013

300 Squats
100 SDLHP

24 Mar 2013

Run 5M (54:41)

rWOD
3x15
GHD Sit Ups, GHD Back Extensions, KB Swings (35)
Bench Press @ 135 2x10, 1x5
Pull Ups 15,15,10

23 Mar 2013

15 min handstand walk
100 Push Ups
100 Russian Twists @ 25lbs

22 Mar 2013 Tabata!!!

Tabata Sprints @ 10.0 MPH
Power Cleans 10x2 on :45sec @ 135lbs

20 Mar 2013

100 Push Ups

(at work)

18 Mar 2013

100 Burpees / 100 Jump Ropes
75 Push Ups / 75 Push Ups
50 Jump Squats / 50 Jump Ropes
25 Dive Bombers / 25 Jump Ropes

(at work)

17 Mar 2013

5k (treadmill 3%) (29:04)

rWOD
3x15
GHD Sit ups
GHP Hip Extensions
KB Swings (35)

3x10
Bench Press (135)
Pull Ups

15 Mar 2013

20 Min of Stair Sprints 

500 Push Ups

(at work)

14 Mar 2013

2.3M Run (19:59)

13 Mar 2013

AMRAP 20 min

5 HSPU
10 Push Ups
15 Squats

20 Rounds

12 Mar 2013

Run/Rest :60sec

1. 6.0 6%
2. 6.0 6%
3. 6.0 8%
4. 7.0 8%
5. 8.0 8%
6. 9.0 8%
7. 9.0 8%
8. 9.0 8%
9. 9.0 8%
10 6.0 8%

then,

50-40-30-20-10
DB Swings @ 50lbs
Laterial Jumps

11 Mar 2013

Deadlifts  (2@135) (2@205) (2@255) (2@265) (2@275) (1@275) lbs

AMRAP 10 Min
DB Snatch, 5x EA @ 50 lbs
50 Jump Ropes
7r + 5 JR

9 Mar 2013

4x

40 SDLHP @ 45lbs
25 Med Ball Cleans

08 Mar 2013

5x2 Bench Press
135lbs
135lbs
135lbs
155lbs
155lbs
160lbs (x5)

5-5-3-3-3-1-1 Back Squats*

(No Squat Rack/Spotter)

*Subbed 100 Back Squats @ 45lbs

07 Mar 2013

Repeat until form/pace deteriorates, rest 2 minutes between rounds

Run 400m

1. 2:20

2. 2:03

3. 1:53

4. 1:52

5. 1:42

6. 1:50

7. 1:40

8. 1:54

6 Mar 2013

10x Front Squats @ 135lbs

5x

5DB Snatch @ 35lbs
5 One legged Squats
50 Jump Ropes

9:09

05 Mar 2013

Every minute for 14 minutes
2 Snatch (95lbs)
3 OVHS (95lbs)

Repeat until form/pace deteriorates, rest 2 minutes between rounds
1km Run
1. 5:19
2. 5:19
3. 5:19
4. 5:28

04 Mar 2013

10x3 Power Clean on 45 Sec @ 115 lbs

AMRAP 8 Minutes
3 P/C @ 115 lbs
6 Push Press @ 35 lbs DB's
9 Push Ups

7 Rounds

3 Mar 2013

Run 3M
100 Burpees
100 Pull Ups
100 Squats
100 Sit Ups
Run 3M

01 Mar 2013

Snatch (45, 95, 115, 105(x4))

Run 1M (7:23)
Round out remaining 10 minutes by practicing Handstand Walks

27 Feb 2013

Clean 1 RM (185lbs)

AMRAP 8 minutes
5x Power Clean @ 125lbs
25 Jump Ropes

8 rounds + 19 Jump Ropes

26 Feb 2013

3x (10:58)
400m Run
15 Deadlift @ 155lbs
12 HSPU

25 Feb 2013

For Time: (19:57)

30 Clean & Jerks @ 135 lbs

40 Ways to Live Without Regret

“The saddest summary of life contains three descriptions: could have, might have, and should have.” ~ Unknown

We all have something stored in our memory banks of the past that we wish we could have done differently, or something we wish we didn’t do.

As we get older we learn and grow. But that doesn’t mean we have to regret what we did before we learned how to do things differently. If we didn’t go through those experiences we might not have grown into the strong and knowledgeable people we are today.

So what I’m proposing is that we get rid of the negative thoughts—the could have’s, might have’s, and should have’s—and start living a life that won’t make us feel regretful. Not even at an older, wiser age.

Here is a list of 40 things you can do to practice living life with no regrets:1. Realize that it’s okay to make mistakes. Just make sure to learn from your past mistakes, forgive yourself and move on.

2. Make your health and wellness a top priority and always take care of yourself so you’re ready to take care of others.

3. Follow your own path—not one that others want you to follow.

4. Find the humor in life and laugh like there is no tomorrow.

5. Relax and move with the flow of life by being unafraid of change.

6. Be adventurous by trying new things and taking more risks.

7. Have more intellectual curiosity and embrace creativity.

8. Try to find happiness with as many different people as you can.

9. Think for yourself instead of letting other people’s opinions influence you too much.

10.Try not to judge people before you get to know them.

11. Be thankful for what you have now instead of thinking about what you don’t have.

12. Wish well upon everyone equally and try to admire without envy.

13. Share your happiness with others instead of hoarding it all for yourself.

14. Don’t try to change someone—love who they are now.

15. Enjoy the journey, not just the destination.

16. Know that happiness is bigger than any bank account.

17. Control negative thoughts so that they don’t contribute to the outcome of your life.

18. Use your energy wisely because spending energy complaining, worrying or being impatient is just wasted energy.

19. Be bold. Find the courage to change things that should be changed and accept that there are some things that cannot be changed.

20.Love your work. If you don’t currently love what you do, figure out what you would love, and take the first step toward that life.

21.Turn your discontent into a mystery and enjoy trying to solve it.

22. Face problems from different angles in order to find solutions.

23. Gain independence by realizing that on this earth we are all dependent upon each other.

24. Change your perspective by taking on a wider view of things.

25. Don’t waste time trying to bring disagreeable people around to liking you.

26. Become the person you would like to spend the rest of your life with.

27. Be honest with yourself and others by saying what you mean and meaning what you say.

28. Treat people with respect and compassion.

29. Live in the now by loving the present and being aware of your thoughts and actions. Think happy thoughts and speak powerful words.

30.Try not to put things off until later.

31. Never hold grudges.

32. Face your fears head on and try to do the things that you think you cannot do.

33. Spend time with people who make you happy while also not depending on other people for your own happiness.

34. Stand up for yourself and others and don’t let anyone or anything hold you back.

35. Be yourself and love who you are now.

36. Be a participant in life rather than an observer.

37. Do the things that you love to do as much as you can.

38. Write out a list of goals and achieve them by doing them step by step. Don’t give up when things get difficult.

39. Do something every day that makes you feel proud of yourself—commit random acts of kindness whenever you get the chance.

40. And always keep on moving forward.

(Originally posted by by Jenny Nichols http://tinybuddha.com/blog/40-ways-to-live-life-without-regrets/)

24 Feb 2013

Recovery Day

3x15

GHD Sit Ups

Hip Extensions

DB Swings (35lbs)

Pull Ups

Bench (115lbs)

23 Feb 2013

Practice
L Sit (accumulate 5:00)
Handstands (10:00)

10 Min Jump Rope
Bag Work 3:1, 3R
Run:Rest 1:1, 3:2, 4:3, 5

22 Feb 2013

SWOD:
Back Squats 10x2
135,185,205,215(2x),205(2x),185

Strength and Conditioning WOD
3X
400 Meter Run
12 Back Squats, @ 155lbs

21 Feb 2013

5x
Max Reps in 1 Minute

Jump Squats
Pull Ups
Dips
Sit Ups
Burpees
(Rest 60 seconds between rounds)


then,

Run 4 Miles

19 Feb 2013

Run 1 Mile
15,14,13,12............2,1.
Burpees
Pull Ups
Squat Jumps
Run 1 Mile

18 Feb 2013

4x (56:24)
40 Push Ups
50 Sit Ups
60 Squats
1 Mile Run

16 Feb 2013

Bench Press 7x1

135, 185, 195(fx2), 190, 190(f), 135, 135

15 Feb 2013

21-15-9
Power Cleans (45lbs DB)
Ring Dips

How to Live Without Fear, Navy Seal Style

Originally posted by Brad McCleod, February, 9, 2013 and it was to good not to share.. 

There are times in life when you fall down and you think you don’t have the strength to get up.

Its hard. But deep down inside you actually do have what it takes to get back up.

Your Dreams. Your Passions. Your Family. Your Friends.

Those are the reasons to get back up on one knee and then wobble back to a standing position.  It ain’t over yet.

Go live your life without fear, because fear is what holds us back from our dreams.

Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?

Playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do.

As we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.

13 Feb 2013

Tabata Circuit

Sprints (8 mph)
Squats (15)
Push Ups (13)
Russian Twists (40)
Pull Ups (4)

Overall Score: 80

12 Feb 2013

4x
Run, 400 Meters
25 Jump Squats

then,

Bag Work, 3, 3 minute rounds
50 Knee to Elbows
100x Push Ups

11 Feb 2013

Warm Up:

5 Min. ROM Drills

3x15

Cleans (45#)

Sit Ups

Back  Ext.

Ring Dips

Base WOD:

3x

Run 200 Meters

10x DB Swings (35#) 

10x Push Ups

10x Jump Squats

SWOD:

Clean 7x2

135, 155, 165, 175, 175, 165, 165

Supplementary Work:

Grip Strength 

1 Full Pass  (45#), x3

Farmers Walk (2/45#), 100 Meters 

100x Push Ups

10 Feb 2013

Run 5k (treadmill 3% incline)
(29:35)

07 Feb 2013

3x
Run 800 Meters
Rest 2 Minutes

then,

Max Plank Hold (3:02)
100x Push Ups

06 Feb 2013

400 Meter Run
10x Military Press
400 Meter Run
10x Push Press

then,
20x Front Squats (135#)
30x Lateral Jumps
40x DB Swings (50x)
50x DB Thrusters (15#)
100x Push Ups

05 Feb 2013

Yoga

03 Feb 2013

AMRAP 3 min, 5x
135 lbs Power Clean
6 Push Ups
9 Squats

Round 1: 4
Round 2: 3 + 6 Push Ups
Round 3: 4
Round 4: 3
Round 5: 4 + 2 Power Cleans

02 Feb 2013

15-12-9-6-3

35 lbs DB Thrusters 

Dynamic Push Ups

Russian Twists @ 25 lbs

31 Jan 2013

4x 400 Meters Run
50 Sit Ups
50 Russian Twists

30 Jan 2013

50 of each for time: (19:51)
Jumps
Burpees
Back Ext.
Push Press @ 45 lbs
Lunges
DB Swings @ 35 lbs
Sit Ups
Knee 2 Elbows

29 Jan 2013

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. No dumping. Use same load for each set. Rest as needed between sets.

@ 95 lbs

27 Jan 2013

For Time: (16:58)
135 lbs Thrusters, 15x
Run 200 meters
95 lbs Thrusters, 20x
Run 400 meters
65 lbs Thrusters, 30x
Run 800 meters

26 Jan 2013

Yoga (Twists)

25 Jan 2013

5 Rounds (14:42)
22 Front Squats @ 75 lbs
11 Chest to Bar Pull Ups

24 Jan 2013

5x3 Deadlifts

225 lbs. 275. 285.295. 300.

22 Jan 2013

21-18-15-12-9-6-3

Sumo Deadlift High Pulls @ 95lbs
Lateral Jumps (over 16" box)

(14:55)

21 Jan 2013 MLK Day

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy" - Martin Luther Kind Jr.

For Time: (16:32)
30 Handstand Push Ups
40 Pull Ups
50 DB Swings @ 50lbs
60 Sit Ups
70 Burpees

20 Jan 2013

Finally back at it. I took it easy last week. Trying to balance working full time, school full time, fitness and family isn't easy. But neither is life, so I keep grindin' it out.

5 Rounds (max reps)
Bench Press @ body weight
Pull ups
(10/15), (4/13), (5/14), (4/15), (6/10)

17 Jan 2013

10 Push Ups
30 Pull Ups
20 Push Ups
20 Pull Ups
30 Push Ups
10 Pull Ups

16 Jan 2013

1 mile hike wearing 50# ruck w/ 2 80# Dogs

If you've never walked a mile wearing 50 lbs, then you've never walked a mile my friend.

15 Jan 2013

Yoga

14 Jan 2013

Deadlift 5x5 (205, 225, 255, 275, 285)

Keep. On. Pushin.

12 Jan 2013

Yoga

Parachute Wind Sprints
4x50 yards
2x30 yards backwards
2x100 yards

Ray Lewis Quotes

“Every day of my life, I’m trying to find a different way to get better.”

“Nobody’s as serious about health and fitness as me, and staying fit is my top priority.”

“What makes you grind?  You have to always be chasing something.”

“In any war, you put your back to mine, I put my back to yours, and let’s do what we gotta do.”

“You’ve got to go out and show them that I’m a different creature now, then I was five minutes ago, cause I’m pissed off for greatness. Cause if you ain’t pissed off for greatness, that just means you’re okay with being mediocre.”

“My pain is my badge of honor.”

“The greatest opportunity in the world is found here today… We already know what yesterday has got for us. It’s already gone. Tomorrow, too far away. What about right now!”

“I prepare so no one can take what is mine, no one can replace my mind, my heart.”

“You take five fingers. Individually, I can pin any one of them, but if I pin them together (makes a fist), it’s damn near impossible to turn this around.”

“You have to get back to being kids again.  You can’t never get tired.  I have something burning inside me.  I am a kid all over again.”

“The day you think you can beat me, show me.  Then move on to the next challenge.”

“All I know is grind.”

“In any war who pulls their general out? No one.”

“I figured something out.  And it is no secret what I figured out.  Whatever the majority of people were doing, I found myself doing the opposite.  I wanted to chase something great.”

To be the best and stay there, sweat is necessary.”

“If tomorrow wasn’t promised, what would you give for today?”

“I ride my bicycle all the time. There’s one thing about my bicycle. I’m riding, I’m riding, I’m riding. And no matter how tired I start to get, it’s never about this pedal I’m pedaling, it’s about the next pedal, and if you can get to that next one, your bike will keep moving.”

“When something goes wrong, smile, cause there’s always a next play.”

“Don’t waste talent.  No matter what you do, don’t waste talent.”

“The hardest thing to do is work hard when no one is watching.”

“Walter (Payton) and Jerry (Rice) had their hills, never being comfortable, with just good enough.”

“Wins and losses come a dime a dozen. But effort? Nobody can judge that. Because effort is between you and you.”

“You gotta be hungry for it.  You’ve got to put everything you got on it.  EVERYTHING!  Every second.  You have to be the first one in line.  That’s how leaders are born.”

“I’m older, of course I’m older, that’s the beauty of it. Sixteen years plus. Different level of wisdom, different level of understanding, different level of punishment. I want to live loooong after my records have fallen, long after my rings have tarnished.”

“Do whatever you got to do to make sure you chase your legacy every second of your life.”

“We get one opportunity in life, one chance at life to do whatever you’re going to do, and lay your foundation and make whatever mark you’re going to make. Whatever legacy you’re going to leave; leave your legacy!”

“The only way to defeat pain is to recognize pain exists.”

“What’s the difference between you and the man sitting beside you?  It’s 1%.  In my business, only 1% makes it. If everyone had the same dream, only 1 will make it from this crowd.  Who will be that one?”

“Before I lead any other man into anything I’m willing to take the hard falls myself but also come back and share the pains that came from it.”

“Will you be remembered, how would you be remembered, why wouldn’t you fight for the greatest achievement ever?”

“Success is one thing, impact is another”

“Don’t let your alarm clock, be the only reason you wake up.”

10 JAN 2013

5 rounds
7x Lowers from inverted ring hang.
15x ring push ups (feet on swiss ball)

then,

20x Bench Press @135#
50x plyo push ups
100 meter duck walk

9 Jan 2013

5 rounds (un-timed)
5x Deadlift @ 205
40x Tuck Jumps
Farmers Walk 25 meters @ 45# DBs
100x Core work

8 Jan 2013

I know the Navy Seal philosophy is No Easy Day, and I couldn't agree more with that statement. Not only when referring to physical fitness but also in every other aspect of life. Personal, Family, Business there should be no easy days, always seek out challenge and improvements. Every day get better. So I will refer to today as a "light" day.

Today's Training

20 min Yoga session

Snatch (light) 7x1 (low: 55# - high 105#)

10 Min foam roll/recovery



"People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing. The easy roads to discipline are…

· Setting deadlines
· Discovering & doing what you do best & what’s important & enjoyable to you
· Focusing on habits by replacing your bad habits and thought patterns, one-by-one,
  over time, with good habits and thought patterns"

- #1 Kekich Credos

How Bad Do You Want It?

I stumbled across this video while surfing YouTube and I had to share it. No matter what your goal is in life, you HAVE to ask yourself, How bad do you want it?

If it doesn't burn in you, if you don't ache for it, then you don't want it bad enough.

Kekich Credo's

Kekich's Credo

July 7, 1978 started as just another day for Dave Kekich. He was working out in the gym… without a care in the world. The next day, he found himself staring at a hospital room ceiling, connected to machines, unable to move anything below his arms.

In the twinkling of an eye, this long distance running, weight lifting, exercise fanatic became a spinal cord injured cripple. He spent the next 15 months on a round the World odyssey, looking for a cure that didn’t exist—and finally came back home to Pennsylvania. He spent the next 19 years raising money for paralysis research, with one main goal: to walk again.

You can learn a lot from Dave Kekich. And here's your chance...Dave's 100 Credos in their entirety:

1. People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing. The easy roads to discipline are 1) setting deadlines, 2) discovering and doing what you do best and what's important and enjoyable to you and 3) focusing on habits by replacing your bad habits and thought patterns, one-by-one, over time, with good habits and thought patterns.

2. Cherish time, your most valuable resource. You can never make up the time you lose. It's the most important value for any productive happy individual and is the only limitation to all accomplishment. To waste time is to waste your life. The most important choices you'll ever make are how you use your time.

3. Think carefully before making any offers, commitments or promises, no matter how seemingly trivial. These are all contracts and must be honored. These also include self-resolutions.

4. Real regrets only come from not doing your best. All else is out of your control. You're measured by results only. Trade excuses and "trying" for results, and expect half-hearted results from half-hearted efforts. Do more than is expected of you. Life's easy when you live it the hard way... and hard if you try to live it the easy way.

5. Always show gratitude when earned, monetarily when possible.

6. Produce for wealth creation and accumulation. Invest profits for wealth preservation and growth. Produce more than you consume and save a minimum of 20% of all earnings. Pay yourself first.

7. You're successful when you like who and what you are. Success includes achievement… while choosing and directing your own activities. It means enjoying intimate relationships and loving what you do in life.

8. Learn from the giants.

9. A little caution avoids great regrets. Hope for the best and prepare for the worst. Keep fully insured physically and materially and keep hedged emotionally. Insurance is not for sale when you need it.

10. Learn the other side's needs, offer as little information as possible, never underestimate your opposition, and never show weakness when negotiating.

11. Never enter into nor invest in a business without a solid, well-researched and well thought-out written plan. Execute the plan with passion and precision. Plan and manage your life the same way.

12. Success comes quickly to those whom develop great powers of intense sustained concentration. The first rule is to get involved by asking focused questions.

13. Protect your downside. The upside will take care of itself. Cut your losses short - and let your profits run. This takes tremendous discipline.

14. The primary purpose of business is to create and keep customers. Marketing and innovation produce results. All other business functions are costs. Prospecting and increasing the average value and frequency of sales are the bedrock of marketing and business.

15. If it's not proprietary, it won't work. Pay only on performance. Proprietary interest is one of the most powerful forces ever known. Whatever you reinforce or reward, you get more of.

16. Competence starts with guaranteeing your work.

17. Life operates in reverse action to entropy. Therefore the universe is hostile to life. Progress is a continued effort to swim against the stream.

18. Find out what works, and then do more of it. Focus first on doing the right things, and then on doing things right by mastering details. A few basic moves produce most results and income.

19. Use leverage with ideas (the ability to generalize is the key to intellectual leverage), work, money, time and people. To maximize profits, replicate yourself. Earning potentials become geometric rather than linear.

20. Rationalizations are generally convenient evasions of reality and are used as excuses for dishonest behavior, mistakes and/or laziness.

21. Always have lofty explicit goals and visualize them intensely. Assume the attitude that if you don't reach your goals, you will literally die! This type of gun-to-your-head forced focus... survival pressure mindset, no matter how briefly used, stimulates your mind, forces you to use your time effectively... and illuminates new ways of getting things done.

22. The value of any service you have to offer diminishes rapidly once it's provided. Protect your compensation before performing.

23. Incalculable effort and hardship over countless generations evolved into the life, values and happiness we take for granted today. Every day should be a celebration of existence. You are a masterpiece of life and should feel and appreciate this all the way down to your bones. Aspire to create, achieve and build onto the great value momentum taking place all around you.

24. Enthusiasm covers many deficiencies - and will make others want to associate with you.

25. Working for someone else gives you little chance to make a fortune. By owning your own business, you only have to be good to become wealthy.

26. Religiously nourish your body with proper nutrition, exercise, recreation, sleep and relaxation techniques.

27. The choice to exert integrated effort or to default to camouflaged laziness is the key choice that determines your character, competence and future. That critical choice must be made continually - throughout life. The most meaningful thing to live for is reaching your full potential.

28. Keep an active mind, and continue to grow intellectually. You either grow or regress. Nothing stands still.

29. Most accomplishment (and problem avoidance) is built on clear persuasive communication. That includes knowing each other's definitions, careful listening, thinking before talking, focused questioning and observing your feedback. Become a communications expert.

30. Power comes from stripping away appearances and seeing things as they really are. Socialism appeals to psychological and intellectual weaklings. Identify and replace all external authorities with internal strength and competence. Take full control of, and responsibility for, your conscious mind and every aspect of your life. Being incompetent or dependent in any part of your life or business opens you up to sloppiness, manipulation and irrationality.

31. If there is not a conscious struggle to be honest in difficult situations, you are probably being dishonest. Characters aren't really tested until things aren't going well or until the stakes are high.

32. Do not compromise if you are right. Hold your ground, show no fear, ask for what you want, and the opposition will usually agree.

33. If the situation is not right in the long term, walk away from it. Maintain a long term outlook in all endeavors. Live like you don't have much time left... but plan as if you'll live for centuries.

34. Invest only after strict and complete due diligence. Don't allow yourself to be rushed. Make
important decisions carefully, consider your gut feelings... then pull the trigger.

35. Stress kills. No matter how painful in the short-term, remove all chronically stressful situations, environments and people from your life.

36. Keep your overhead to a minimum. Rely more on brains, wit and talent... and less on money.

37. Business is the highest evolution of consciousness and morality. The essences of business are: honesty, effort, responsibility, integration, creativity, objectivity, long-range planning, intensity, effectiveness, discipline, thought and control. Business is life on all levels at all times.

38. That which is most satisfying is that which is earned. Anything received free of charge is seldom valued. You can't get something for (from) nothing. The price is too high.

39. By adhering to a strong honest philosophy, you will remain guiltless, blameless, independent and maintain control over your life. Without a sound philosophy, your life will eventually crumble.

40. No dream is too big. It takes almost the same amount of time and energy to manage tiny projects or businesses as it does to manage massive ones... and the massive ones carry with them - proportional rewards.

41. There is no such thing as "just a little theft" or "just a little dishonesty".

42. Lead by example.

43. Take full responsibility for your actions or lack of action. He who errs must pay. This is an easy concept to grasp from the recipient's end.


44. An hour of effective, precise, hard, disciplined - and integrated thinking can be worth a month of hard work. Thinking is the very essence of, and the most difficult thing to do in business and in life. Empire builders spend hour-after-hour on mental work... while others party. If you're not consciously aware of putting forth the effort to exert self-guided integrated thinking... if you don't act beyond your feelings and instead take the path of least resistance, then you give in to laziness, make bad decisions and no longer control your life. The most powerful way to do this is to insulate yourself from all distractions. Then write a problem or goal on a sheet of paper and force yourself to come up with at least 20 ways to solve your problem or reach your goal. The last solutions are the toughest and are usually the most life changing. Make this exercise a life-long habit.

45. Out-think, out-innovate and out-hustle the competition, and vividly visualize yourself as winning before entering into every deal or competitive situation. Maintain a blood-smelling, fighter pilot life-or-death attitude when any deal gets near to a close.

46. First impressions are lasting impressions. Put your best foot forward. People treat you like you teach them to treat you. A success key is positioning yourself at the top of their agenda.

47. The right thing is usually not the easy thing to do. You may sacrifice popularity for rightness, but you'll lose self-esteem for wrongness. Don't be afraid to say "no".

48. If someone lies to you once, he'll lie to you a thousand times. Lying is for thieves and cowards.

49. Have strict and total respect for other people's property.

50. Producing results is more important than proving you're right. To get things done, try to understand others' frames of references, points of view, needs and wants. Then determine what is honest, fair, effective and rational... and act accordingly.

51. Long term success is built on credibility and on establishing enduring loving relationships with quality people based on mutually earned trust. Cut all ties with dishonest, negative or lazy people, and associate with people who share your values. You become whom you associate with.

52. Outside of yourself, you control nothing… but you can manage anything. Don't be preoccupied with things over which you have no control, and don't take things personally.

53. Spend more time working "on" your business than "in" your business.

54. Don't enter into a business relationship with anyone unknown to you without being furnished with references dating back at least 10 years. If he doesn't have good enduring relationships, stay away. Check all representations on which you will rely made by everyone.

55. Enjoy life. Treat it as an adventure. Care passionately about the outcome, but keep it in perspective. Things are seldom as bleak as they seem when they are going wrong - or as good as they seem when they are going well. Lighten up. You'll live longer.

56. Identify exactly what it is you want. This takes a lot of thought. Then don't let anything stand in your way of getting it.

57. You can get any job done through the sheer force of will when combined with uncompromising integrity and competence. Strong leadership is the key.

58. You are responsible for exactly who, what and where you are in life. That will be just as true this time next year. Situations aren't important. How you react to them is. You have to play it where it lies.

59. The foundation of achievement is intense desire. The world's highest achievers have the highest levels of dissatisfaction. Those with the lowest levels are the failures. The best way to build desire is to make resolute choices for the future.

60. Integrate every aspect of your life (body, mind, spirit, relationships, business) and each within itself. Integrating means understanding and digesting a process... and seeing relationships among seemingly unrelated phenomena. It's a sign of innovative genius.

61. Never be deceptive when trying to achieve a personal gain. Shortchanging others results in loss of self-esteem.

62. If your purpose of life is security, you will be a failure. Security is the lowest form of happiness.

63. Never enter into a contract unless all parties benefit. But no partnership is ever 50/50. There will always be inequities.

64. Review the basics of your profession at least once per year.

65. Bitterness, jealousy and anger empower your enemies and enslave you. Negative thinking results in the destruction of property. It is anti-property, therefore anti-capitalistic and anti-life. It also erodes your health. Forgive, learn your lessons, and get on with your life.

66. Most people spend 90% of their time on what they're not best at and what they don't like doing - and only 10% of their time on their best and most enjoyable ability. Geniuses delegate the 90%... and spend all their time on their "unique ability".

67. High self-esteem can only come from moral productivity and achievement.

68. There are an infinite number of new opportunities. Actively seek them out, and position yourself to recognize and take advantage of them.

69. The best way to have good ideas is to have lots of ideas. But there is no such thing as a good idea unless it is developed and utilized. Ditto for prospects.

70. For maximum profits, identify and market universal needs, wants and trends. Creating desire, satisfying needs and wants and replacing problems with creative innovations are the essence of profit generation.

71. To maximize opportunities, seek and master the complicated. The major solutions you find will be surprisingly simple, and the competition is minimal.

72. Always have options. Options are a primary source of power. Power also comes from stripping away appearances and seeing things as they really are.

73. Nothing wins more often than superior preparation. Genius is usually preparation.

74. Patience is profitable. Achievement comes from the sum of consistent small efforts, repeated daily.

75. Persistence is a sure path to success with quality activities. Never, ever, ever give up.

76. "I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work.

77. Always work on increasing the size of the pie, rather than just your portion.

78. Rewards are rare without risks, but take only carefully calculated risks. Make sure the odds are on your side.

79. The "how" you get it (with integrity) is more important than the "what".

80. Be explicit and semantically precise in all communications, agreements and dealings. Summarize and write down important discussions... and make sure all sides agree. Putting agreements in writing avoids misunderstandings. Memories are fallible, and death is inevitable (so far).

81. The best way to get started is to get started. Life rewards action... not reaction. Wait for nothing. Attack life. Don't plan to death or ask for permission... but act now... and apologize later.

82. Question everything. Don't believe it's true or right just because it's conventional. Strip all limits from your imagination on every deal and look for an unconventional creative opportunity in every mistake, crisis or problem. Be flexible, and be willing to turn on a dime when advantageous.

83. Have fun. The single key to a successful happy life is finding a vocation you enjoy - one that excites you the most.

84. Nobody gets old by surprise.

85. When it's a matter of producing or starving, people don't starve.

86. You get what you expect, not what you want. Fill your life with positive expectations. Demand the best. Attitude and desire contribute to 90% of your achievement. Anyone can learn the physical mechanics.

87. The surest way to accomplish your business goals is making service to others your primary goal. The key to success is adding value to others' lives.

88. The source of lasting happiness can never come from outside yourself through consuming values - but only from within yourself by creating values. Producing more than you consume is the only justification for existence.

89. Unattended problems will not go away, but will usually get worse. Anticipate and avoid problems - or meet them head on at the outset. Overcome fear by attacking it.

90. Find an excuse to laugh every chance you get, especially when you least feel like it.

91. When someone makes a big issue about his honesty or achievements, he is probably dishonest or a failure.

92. Put the magic power of compound interest to work with every available dollar.

93. The best investment you will ever make is your steady increase of knowledge. Invest in yourself. Thirty minutes of study per day eventually makes you an expert in any subject - but only if you apply that knowledge. Study alone is no substitute for experience. Education is always painfully slow.

94. For each important action you take, ask yourself if you would be embarrassed if it were published. It takes a lifetime of effort to build a good reputation but only a moment of stupidity to destroy it.

95. You are exactly what you believe and think about all day long. Constantly monitor your thoughts.

96. Skepticism is a key to rational thinking. Be especially skeptical of your own cherished beliefs. You might be wrong... and things change.

97. Anxiety is usually caused by lack of control, organization, preparation and action.

98. The first rule of sharpening your mind is to be an alert and sensitive observer. Assume nothing. If it can't be observed, it's not true. Never act on blind faith. Whenever something sounds too good to be true, it almost always is. Refuse to be swayed by emotion when it conflicts with reason. Observation is the genesis of all knowledge and progress... and is the first and last step of every thinking man's tool - The Scientific Method. All science and most progress is built on the Scientific Method (most non-scientists use it by accident). The steps are:

1) OBSERVATION. Gathering and rationally organizing facts. This is where most people fail.
2) INDUCTIVE REASONING. Forming a hypothesis - or a generalization of facts held to be true.
3) EXTRAPOLATION. Making a projection or prediction based on the hypothesis in areas you didn't yet observe.
4) OBSERVATION. A test for the hypothesis to see if it works.

99. Experience is not what happens to you. It's what you do with what happens to you. It takes a wise man to learn from his own mistakes... and a genius to learn and profit from the mistakes and experiences of others.

100. The purpose of life is to delay, avoid and eventually reverse death.