Two weeks to 2010

We are in the home stretch of the Stay Right Through Winter Challenge! How are you holding up?

You guys have been hitting it hard in the gym and I'm so proud to see the progress that's being made. Jason's squatting deeper, Margaret is still showing off with all the one-hand/one-arm modifications, Cedric, Brian, Max and Andrew V. are becoming firebreathers. Not to mention that our new folk like Grace, Connor, Chad and Michelle are learning fast and putting up those heavy weights!  Oh yeah, and 90% of all our members have double-unders.

Sheena's slight pike

Keep it up! The new year's right around the corner. I have a new board that will go up. You're all going to write what you plan to accomplish in your health & fitness in 2010.

LET'S GO!

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WOD

"CINDY"
amrap in 20 min:
5 pullups
10 pushups
15 squats

compare to 26NOV2009.

Nate

Make sure to get full range of motion per exercise: arms at full extension to chin above bar for pullups, stiff body moving from chest, thighs and hips on ground to full extension of arms for pushups, and standing as tall as possible lowering yourself until crease of the hip drops below the top of the knee with a straight back and heels down for the squat.  Quality, not quantity.

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AOD

"30 Lessons From My First 30 Years"
by Scott Kustes, Fitness Spotlight

1. Discussing nutrition in social gatherings is akin to discussing politics or religion. People identify closely with their food.
2. Don’t neglect your health and fitness to pursue monetary success.
3. If you’re in a bad situation (be that job, relationship, or otherwise), first take steps to fix it. If it’s beyond repair, do whatever it takes to get out of it. Life is too short to be miserable.
4. Maintain a few close friendships. I’d rather have 2 or 3 close friends than 50 mere acquaintances.
5. On that note, relationships (with friends and significant others) come and go. People change and grow. Enjoy the time you have with people and let it go when the costs to maintain it outweigh the benefits. Practice non-attachment. Read “The Way To Love” by Anthony De Mello.
6. Apologize quickly. Forgive quickly.
7. Let it go. It’s probably not worth dwelling on.
8. Call your mom.
9. Don’t let anyone crap on your dreams…most people are offended if you want to follow a different path (even if you aren’t an asshole about it). And don’t be an asshole about other people’s dreams either.
10. You make your bed, you lie in it. I’m not talking about sleeping.

READ THE REST HERE.