Wednesday, 08Feb12

This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

1. Low Jumping Jacks
2. Plank Climbers (alternating lead arm)
3. Single-arm overhead deep squat (right)
4. Single-arm overhead deep squat (left)
5. Close grip Burpee into sumo stance jump
6. Diamond leg sit-ups
7. Push-ups
8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

1. Dynamic Squats x 2 sets
2. Mountain Climbers x 2 sets
3. Evil Jumps x 2 sets
4. Burpees x 2 set

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Intermittent Fasting: A Female Perspective

Eat several times per day. Eat only small meals. Never go hungry. Keep your metabolism fueled. That is what I have been taught to think and what I have taught my clients for the past several years. That is how countless people have lost body fat (myself included) and created a new food paradigm. I was of the school of thought that fasting was “dangerous” for your metabolism and could slow or even halt your body’s ability to burn fat.

Now, don’t get me wrong, I am in no way insinuating that eating this way is not a beneficial, safe and effective option. What I realized this year, however, is that there is another way (several, in fact) and that one method does not fit all, at all times in every circumstance. My preoccupation with food preparation, portioning and eating every few hours was starting to take its toll. I was food obsessed and it had to stop.

I had heard a lot about Intermittent Fasting through the community and always thought, “absolutely, no way, not for me, EVER.” It wasn’t until John Berardi of Precision Nutrition published a free e-book on his experiments with fasting, did I begin to give it any serious thought. I read the e-book and subsequently decided to self-experiment to see how my body and mind would react to fasting. I started with one 16 hour fast per week, and now I fast almost every day for 15-17 hours. I began by only fasting on my non-training days and now I train fasted almost exclusively. I have no way of knowing if this method of eating will work for me a year from now, but I am confident that it’s the best method for me NOW and here’s why:

1. I created a healthy relationship with food.

As long as I can remember I have been food obsessed. I would count down the hours, even minutes, until it was “time” for me to eat again. If I wanted to eat something outside of my schedule or my plan, I felt guilt and shame. This usually resulted in weekend binging on cookies and pizza only to start the same strict cycle again on Monday. I was tired of thinking about food, preparing so many meals and worst of all-watching the clock. Intermittent Fasting allows me to go about my day without the thought of eating. I typically eat my first meal between 1-2 and my last meal between 7-9. Most of the time I eat lots of protein, vegetables and healthy fats but every now and then I don’t. I also do not require myself to fast. Meaning, if I want to eat, I eat and if I want to fast I fast. This has rid me of the guilt and the unhealthy ties I have associated with eating. I think about food much less, and more importantly when I am thinking about it, I am most certainly not obsessing over it. I feel a mental and emotional freedom that I gained mostly as a result of my fasting experiment.

2. I eat more at once.

Although I have (mostly) shed the negative food relationships of my past, I still love eating. I love cooking, creating healthy recipes and most of all, I love enjoying food and feeling satiated. Fasting allows me to have bigger meals in a smaller feeding window instead of tiny meals all day long. At first, the small meals really worked for me. They held me accountable, kept me energized and controlled my caloric intake. After a while I began to feel deprived and wanted more. I had constant cravings and often overate as a coping mechanism. In one sitting I will often eat 3 eggs scrambled with veggies and cheese, ½ an avocado and 4 slices of nitrate free bacon. For a girl my size, that’s a lot of food-yet I maintain a very low body fat, a lean physique and I get to enjoy a larger meal.

3. I spend less money and time on food.

Although my caloric intake is probably about the same, I actually buy less food because eating less often allows me to buy fewer varieties of food. Since I only eat 2-3 times per day, I don’t mind eating the same thing every day for a week. I buy less, waste less and prepare less. Now I spend a fraction the money I used to on weekly groceries and have much more time to write, train and study without having to plan, prepare and pack so many meals. I’m more productive and I have more money in my pocket!

4. I have better training sessions.

Initially, I doubted my ability to train in a fasted state. In the past I have felt shaky and weak if I hadn’t eaten for a few hours and my training would suffer. I felt instant anxiety at the thought of training fasted, until I realized that there was a method, not an accidental starvation period. When I adhered to the method, I discovered that not only could I train fasted, I liked it. I had a greater mental clarity and focus, and felt much more alert and energized. Typically I eat at 8 or 9 the night before, train at 11:30 or 12 with a BCAA and beta-alanine supplement and then eat a large, clean meal around 2. My lifts have not suffered at all. In fact, I have hit several PRs, including a 20kg strict pullup and 72kg single leg deadlifts. I will say, however, that sprints or other intense conditioning work at the tail end of a fasted training session have proved more difficult, especially if I haven’t taken the supplements.

Editors Note: I think she’s sandbagging us a little here. From the looks of things, she is still busting out some pretty crazy conditioning work that would leave most of us gassed.

Ultimately, I don’t call myself an intermittent faster and I subscribe to no dogma. This is part of my journey towards a healthy nutrition paradigm. But, Intermittent Fasting is something that has given me new insight to my body and my relationship with food, as well as helped me develop a more open mind to concepts outside of my comfort zone.

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To find more from Neghar, you can go to her website at http://www.negharfonooni.com/.

Also be sure to join her Facebook page called Eat, Lift, and Be Happy and also subscribe to her awesome You Tube channel.

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Have a great day!

http://youtu.be/e–xpsjMKEI Watch this!!

Monday, 06Feb12

Monday Start-up

Let’s do this… movements will be performed for 30 seconds at each station, with no rest between exercises. Complete 6 rounds with a one minute rest in between rounds. You must move swiftly through the circuit of the following:

• KB Swings
• Half-Burpees (on these, lower your push-up to an inch from the floor)
• DB Snatches (3rds L/R alternating - let’s go heavy)
• Sit-outs
• DB Squat cleans
• DB Thrusters

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30 Day Challenge Update

How’s it going? Are you performing this challenge daily, weekly? We want to hear how it’s going. This is a plus workout to better improve your performance enhancement. We only ask once a year to do this challenge so why haven’t you been doing it? If you are, good for you. We want to hear your comments on how your doing it. Please folks, this is a good way to communicate your feelings about everything we do for you. Whether it’s a good or bad comment it doesn’t matter. We want to know how NLP has influenced your healthy lifestyle.  So sign up for our comment section and let’s hear from you.

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Have you heard, Spread the word

Starting today we are offering the ”Drop In Whenever” coupon book. You get 10 sessions plus 1 bonus session for $150.
The coupon must be presented to the class instructor before the class starts.
This is the perfect way to introduce yourself, friends or family to NLP. If you do some comparison shopping you will find that NLP’s program and price is unmatched.
To purchase the “DIW” coupon book call 917-922-8513 or send us and email by clicking “Contact Us”  in the lower right hand side column of this site.

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Post Football Depression Syndrome (PFDS)

Super Bowl Sunday. For most men, it makes their year. Unfortunately, for too many, the year ends the day after. PFDS, Post Football Depression Syndrome sets in and sets in with a vengeance. It begins the morning of February 6 this year. Look it up. No review needed for this call. No flag on this field. Emptiness, despair, panic! What now? PFDS is an all out blitz that hits most American males the day after the Super Bowl.

The good news is you get your husband back. For the last six months, men, young and old, have been watching football games like they have a stake in the team or might be called on to “suit up” and get in there at any moment!

Since August, from their “owner’s box” easy chairs they have put their feet up and were handed a bowl of chips and salsa. This helped get their spine angle set for college games in September. The next few months of three college games on Saturday and seemingly endless NFL games on Sunday are a blur for everyone but the wives and girlfriends whose only “fantasy football” was that the real one would end. And yes, they also sat through your Mondays and Thursdays, which always confused them. Women have to be thinking “Hey! I thought we only negotiated for Sunday.”

But alas now, Bang, it’s all over. From coast to coast, football-loving males literally don’t know what to do with themselves on weekend afternoons. They grab their remotes and aimlessly click from one channel to another, watching some NBA games, baseball spring training, perhaps a few minutes of hockey, even a second or two of women’s figure skating in the hopes that they add a cheer. Yet nothing seems to satisfy their inner ache to stare at a bunch of grown men in helmets colliding violently into one another.

Long ago, I went through my own bouts of PFDS, wandering the house like a ghost, my hands shaking from anxiety. I used to play football in college, for heaven’s sakes. The end of the season was, for me, like a small death.

But I have now come out of the other side, and I have to tell you guys, instead of suffering from post-partum Super Bowl sadness, you have a perfect opportunity to improve your life and make yourself happier in ways that might even surprise you. So here goes:

1. Pay Attention to That Woman Who is in Your House.
Let’s say you only spent three hours a week watching football this past season. From September through January, that adds up to 48 hours — two full days. Not bad, you’re thinking. What’s two days a month in return for the infinite joys of football? Well, throw in some golf on the weekends, maybe a few nights out with the guys — whatever male bonding thing you like to do — and add a few more football games, and you easily will have run up at least a week being completely on your own. To put it another way, you will have spent a week not being with the woman in your life.
Granted, your partner might be the type who says she loves having her weekend afternoons to herself or she’s the type who sits through games with you, cheering on your team. But even then, she might occasionally think, “I wish he’d sometimes pay attention to me the way he pays attention to his football games.” She might go so far as to suspect, deep down, that she isn’t as loved or as appreciated as much as she should be.

So, on the first weekend after the Super Bowl, why don’t you spend the hours you normally would spend watching football doing something to make your “football widow” feel special? I don’t care if Valentine’s Day is just around the corner. On the weekend of February 12th, take your partner to a movie that she wants to see or do something with her that you know she likes to do even if it makes you crazy, like antiquing. Then, for all those Sundays she’s fixed you halftime snacks, make her dinner — or take her to dinner. Give her a thank-you card for putting up with you for another season. And on another afternoon, take her for a massage, a manicure and a pedicure at your neighborhood day spa.

As I often tell my male guests who come on my shows and who don’t seem to have a clue about female life, “When Momma ain’t happy, ain’t nobody happy.” Get the message? This is the time to make sure Momma’s happy.

2. And Then Pay Attention to Those Kids Who Live With You.
It’s one thing to watch a football game with your kids, but it’s another thing entirely to do something with them in which they are the sole focus of your attention. And I’m not suggesting you have a quick catch-up talk one Saturday afternoon with your children or that you take them through a fast food restaurant for lunch. Why don’t you use one of those three-hour blocks you had spent on a football game and use it to take your children on an adventure. It could be something new, like a trip to a museum that none of you have been to before — or a day trip out-of-town. But make it something. Trust me, even if they roll their eyes and say, “Oh, Dad,” they won’t forget it.

3. Do Some Chores.
Don’t laugh. A lot of you have been putting off all the stuff that needs to get done around the house, thinking you’ll get to it when your weekends are free. And, of course, now that your weekends are free, you still don’t want to do anything. Deep down, you could very well be thinking your job is to work during the week and bring home the bacon, and that your weekends should be time to relax, except to take out the trash and mow the lawn. Sorry, but it’s up to you to get that broken gutter fixed. For one thing, you’ll definitely feel better about yourself at least having gotten something done, no matter how minor.

4. Get Out of Your Comfort Zone.
Are you one of these guys who tell people that you watch football because you love the thrill of competition? Or that you like watching the way players overcome seemingly impossible challenges and accomplish heroic feats?

Okay, I’m not saying you should go out and try something superhuman to get over your post-Super Bowl malaise. But please let me state the obvious: there’s nothing easier, and more comfortable, than sitting on your couch staring at a TV. So what about coming up with some project that pushes you outside your usual boundaries for three hours each weekend? Something that makes you take a chance? It could be as simple as sticking to a fitness program. I know a guy who started volunteering for a nonprofit charity instead of languishing in his PFDS when his Saturday college football afternoons came to an end. No, he didn’t change the world. He didn’t get his name in lights like an NFL star. But in his own way, he made a difference.

You can too. And who knows? By the time August rolls around again, you might surprise yourself and realize that you don’t have the desire to watch as much football as you once had.

Alright, I’ll admit, that’s a ridiculous suggestion. But maybe you’ll want to do something more with yourself than watch three games in a row? Would that be all that bad? And on a side note, how come they don’t add a football to figure skating?

Saturday, 28Jan12

Cusick Crusher

I love the 15/15 work/rest ratio. So lets do it again for 20 mins or 10 rounds whichever makes you feel better…of

• KB Swings
• Mountain climbers
• DB Thrusters
• DB Renegade Rows

 Something to think about if your a runner.

Thursday, 26Jan12

X- treme ROD

This is a timed set of 30 seconds on and 20 seconds rest for 5 rounds ~ No Rest

• Deadlifts
• Weighted Step ups
• Wall Ball
• Dbl KB Swings
• Ball slams

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Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

Tuesday, 17Jan12

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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Tabata Tuesday

Tabata these 5 exercises for 20 seconds rest / 10 second rest.  Stay on each station for the complete 8 rounds

• TRX recline to a finisher
• Wall Ball shots
• KB swings
• Mtn. Climbers
• Ball slams

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Athlete ROD

A timed 30 seconds work / 20 seconds rest for 4 Rounds

•  Med-ball push-ups
•  180 Jumps on Stepper
•  Air squats

Rest two minutes, then…

•  Suitecase Deadlift Squat Jumps
•  Mountain Climbers
•  S/L Donkey kicks 15r/15L

Friday, 13Jan12

This is a timed workout 30 work / 15 rest with a 40 second rest in between each of the 4 rounds

• Reclines
• Band Thrusters
• Burps
• 180? twist ball slam
• Figure 8 to a hold
• KB Back Presses

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Don’t forget the NLP Party is tomorrow evening!!

Tuesday, 03Jan12

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

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This is one of those classes that start with the foundations of Olympic lifting. You must be a diehard enthusiast of the art of weightlifting. This class is for the serious-minded X-treme member. We will review the deadlift.

X-Treme / ROD

This is a blazing fast workout with no time to rest / 10 Rounds for time:

• 10 Deadlifts (bodyweight)
• 10 Half-burpees

The only word that will describe this ROD is —- “OUCH!!!”

Wednesday, 28Dec11

Resolution Prep

Work / Rest ratio 30/15 work for 5 rounds at each couplet with a 1 minute rest in between each set of couplets.

• TRX chest press
• KB Swings

1 minute rest

• Sit-outs
• DB Umpas

1 minute rest

• TRX single arm rows
• KB Shoulder passes (heavy)

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The New Full-Frontal: Has Pubic Hair in America Gone Extinct?

Women sport a stark-naked mons veneris for many reasons, ranging from the practical to the provocative. Herbenick’s explanation is a tame one: She thinks it’s mainly a response to skimpy clothing trends. “Our underwear today is a lot smaller than women’s underwear was 20 years ago,” she says. “And if you have hair sticking out the sides of your underwear, that’s just kind of, like, unkempt.”

Low-slung pants, too, may be a factor: “Certainly when I think of the younger version of Britney Spears and the extremely low-cut jeans she would wear, I remember thinking, If she had pubic hair you would be able to see it,” she says.

Pinto’s reasoning, too, is more sensible than scandalous: She just feels cleaner down there.

“It could be attributed to visual pornographers’ desire to infantilize women, or simply to make genitalia more visible to the camera.”

“I work out a lot. I get sweaty,” she explains calmly. “And it starts to smell when you’ve got hair down there. So yeah, it hurts, but I just feel so much cleaner.”

Pinto, who’s candid about her active sex life, points out that she’s never waxed at the request of a boyfriend or a partner. “I did it the first time for me,” she says, “and I still do it for me.” Pinto was 17 when she first waxed it all off.

Though Pinto says sex has never felt any different to her without pubic hair (“Once we get going, who cares?” she says with a laugh), there certainly remains a sexual motive for taking it all off:  Drawing back the curtain of pubic hair exposes the clitoris, the labia and the vagina for plain viewing. There’s a tactile element, too: As one elated young husband named Mark explained to Glamour in 2009, “The skin down there is protected — it never really touches anything, it never sees the sun — so it’s ridiculously soft.

“You can’t really tell how soft it is until a woman waxes. Oh my God, you can’t believe how soft it is when you wax,” 28-year-old Mark gushed. “It’s extremely, extremely soft, so it feels great when you have sex.”

Pinto’s past boyfriends, she says, would wholeheartedly agree. “Once, I started dating someone when I hadn’t waxed in a while,” she says, “And then when I did, he went, Oh! This is awesome! Why didn’t you do this before?!”

“That was my senior year of high school,” she adds. “So every month I would text him, ‘Guess who’s getting a wax!’ And he’d be like, ‘Smiley face, so excited!’”

Many men, like Bob Fitzpatrick, a finance student at the University of Michigan, are more likely to perform oral sex on a female partner if she has no pubic hair.

“If she’s seeking for you to pleasure her and you have pubic hairs in your mouth, you’re not going to be pleased with that,” the 21-year-old says. Fitzpatrick, a bright, chatty Lake Forest, Illinois, native who’s paired off with a casual-but-exclusive significant other, says he prefers a clean-shaven or fully waxed mons pubis, and giggles as he recalls one particularly dismaying encounter. “I was like, Oh no, five o’clock shadow?! This is gonna be itchy on my face!”

* * *

Although sex, hygiene, and clothing are all contributing factors, Fitzpatrick, Herbenick, and Pinto all agree that there’s one main driving force behind America’s villainization of pubic hair: pornography.

When a team of researchers from George Washington University took a closer look at Playboy‘s representations of women’s genitalia throughout the years, they found that in issues dating from the magazine’s inception in 1953 up through the 1970s and ’80s, more than 95 percent of the centerfolds and naked models sported full, apparently natural pubic hair.

In the late 20th century, though, that changed. As Joseph Slade, professor of media and culture at Ohio University, puts it, the media legitimized voyeurism and turned it into a way of life; suddenly, porn viewers wanted to see everything more deeply and without the veil of hair. Thus, Playboy‘s love affair with the au naturel look faded: By the 1990s, more than a third of the models appeared to have removed some of their pubic hair. And in the new millennium, less than 10 percent of nude models now sport the full pubic bush, while a third remove their hair partially and one-quarter remove it completely. Playboy has trimmed down the standard from the un-modified, detail-obscuring “fur bikini” it helped popularize in the 1960s to the vanishing act it promotes today.

Hugh Hefner’s magazine, however, isn’t the only supporter of the tress-less treasure chest. Rather, says Slade, genital alopecia seems to have hit the entire adult entertainment industry. “Depilation took hold in visual porn in the 1990s, though some actresses trimmed for movies before then,” Slade says. “It was easier to keep crotches cleaner on the set. But certainly the practice is widespread in video porn today. Enough so that backlash has created a niche fetish for ‘full bushes.’”

But while the sleek, slick, bare labia majora is more common in visual porn today than ever before, the stylized hairless vulva has actually been around for centuries. According to Slade, as far back as the 15th century, women — especially prostitutes — often shaved their pubic hair to avoid lice infestation, which is where having a muff may have picked up its stigma of being “unclean.” In the years following, medieval and classical European sculptors and painters omitted pubic hair from depictions of female nudes; In fact, the notion of pubic hair in general was so unholy that every last naked prophet on the Sistine Chapel ceiling is completely hairless below the neck. But life didn’t dare imitate art — at least, that is, not until Playboy.

Slade cites two potential reasons for porn’s fixation on the bare vagina. “It could be attributed to visual pornographers’ desire to infantilize women,” Slade says, “or simply to make genitalia more visible to the camera. Male porn stars often shave their pubic hair for that purpose, too.”

Many feminists understandably take umbrage at the first, Slade says. “Bare pubic areas are most common in videos advertised as featuring young women, because it does infantilize them or  make them look pre-pubescent.” It’s less common, he says, in porn featuring MILFs (American Pie‘s now-famous acronym for “mothers I’d like to fuck”), because mature age is the appeal.

EMPOWERING OR DEFLOWERING?

Herbenick readily admits that today, both men and women alike largely consider pubic hair dirty or unfeminine. In other words, it carries a less-than-desirable stigma among members of both sexes. “But I would put it this way: so does the rest of women’s body hair,” she counters. “Pubic hair was kind of the last to join.” After all, she says, women remove their leg hair and underarm hair all over the Western world, and many report that they would feel ashamed or embarrassed if they didn’t. “They wouldn’t want people to see that on them,” she says. “They say they would feel unfeminine, or that they wouldn’t feel sexy.”

So what does it all mean? Is pubic hair removal a symbol of feminine pride, something that Gloria Steinem might be proud of? Or does it signify submission to a domineering male agenda?

“It’s all in how people deal with it,” Herbenick says. As she’s seen in her lecture-hall encounters, the hairless vulva isn’t always analogous to the clenched fist of female solidarity; just as often, it’s a telltale sign of oppression or forced conformity.

But, she says, uncovered, demystified genitalia can just as easily be a symbol of empowerment. “Many women have started to feel a sense of ownership over their bodies — an autonomy,” she says. “If they want to take it off, they take it off. If they want to grow it back, they grow it back. If they want to shave it into a heart, they shave it into a heart. But they’re doing it because they want to.”

And sometimes, they want to make it permanent. Women aren’t just striving for ways to attain that smooth, glossy, doll-like physique — they’re looking for ways to preserve it, too. Many advocate for laser hair removal as a quick, one-size-fits-all cure for the chronic problem of body hair; Pinto, who’s already permanently depilated her forearms via laser hair removal, plans to undergo the procedure on her bikini area this winter.

Laser hair removal requires commitment: It can take eight to 12 half-hour sessions to completely remove the hair, with three to eight weeks between each treatment, and maintenance sessions are often necessary in later years to keep growth at bay.

Pinto’s mother, a former plastic surgeon, plans to give her daughter the $3,000 procedure as a college graduation gift.

Saturday, 24Dec11

Christmas Eve Met-Con Blast

As we prepare for Christmas, we have in front of us all of the Chrismas fare. Tonight we will eat, drink and party all we can. So this workout will be dedicated to the gluttonus, drunkuous and festivous alter-ego inside of us all. Here we go!!

30 w/30 r seconds for 24 minutes ~ No rest

• TRX recline & high pulls
• DB walking lunges
• Plank walkers
• DB Thrusters

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20 w / 20 r seconds for 20 minutes ~No rest

• Half burpees
• Reclines
• Donkey kick to box jump

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“‘Twas the Night Before Christmas”

By Clement Clarke Moore

‘Twas the night before Christmas, when all through the house
Not a  creature was stirring, not even a mouse;
The stockings were hung by the  chimney with care,
In hopes that St. Nicholas soon would be there;

The  children were nestled all snug in their beds,
While visions of sugar-plums  danced in their heads;
And mamma in her ‘kerchief, and I in my cap,
Had  just settled down for a long winter’s nap,

When out on the lawn there  arose such a clatter,
I sprang from the bed to see what was the matter.
Away to the window I flew like a flash,
Tore open the shutters and threw up  the sash.

The moon on the breast of the new-fallen snow
Gave the  lustre of mid-day to objects below,
When, what to my wondering eyes should  appear,
But a miniature sleigh, and eight tiny reindeer,

With a little  old driver, so lively and quick,
I knew in a moment it must be St. Nick.
More rapid than eagles his coursers they came,
And he whistled, and shouted,  and called them by name;

“Now, DASHER! now, DANCER! now, PRANCER and  VIXEN!
On, COMET! on CUPID! on, DONDER and BLITZEN!
To the top of the  porch! to the top of the wall!
Now dash away! dash away! dash away all!”

As dry leaves that before the wild hurricane fly,
When they meet with an  obstacle, mount to the sky,
So up to the house-top the coursers they  flew,
With the sleigh full of toys, and St. Nicholas too.

And then, in  a twinkling, I heard on the roof
The prancing and pawing of each little  hoof.
As I drew in my hand, and was turning around,
Down the chimney St.  Nicholas came with a bound.

He was dressed all in fur, from his head to  his foot,
And his clothes were all tarnished with ashes and soot;
A bundle  of toys he had flung on his back,
And he looked like a peddler just opening  his pack.

His eyes — how they twinkled! his dimples how merry!
His  cheeks were like roses, his nose like a cherry!
His droll little mouth was  drawn up like a bow,
And the beard of his chin was as white as the snow;

The stump of a pipe he held tight in his teeth,
And the smoke it  encircled his head like a wreath;
He had a broad face and a little round  belly,
That shook, when he laughed like a bowlful of jelly.

He was  chubby and plump, a right jolly old elf,
And I laughed when I saw him, in  spite of myself;
A wink of his eye and a twist of his head,
Soon gave me  to know I had nothing to dread;

He spoke not a word, but went straight to  his work,
And filled all the stockings; then turned with a jerk,
And  laying his finger aside of his nose,
And giving a nod, up the chimney he  rose;

He sprang to his sleigh, to his team gave a whistle,
And away  they all flew like the down of a thistle.
But I heard him exclaim, ere he  drove out of sight,
MERRY CHRISTMAS TO ALL, AND TO ALL A GOOD-NIGHT!

Saturday, 17Dec11

Metcon Triplets

3 minutes at each triplet doing 20 second intervals continuosly.  Go from one movement to the next without stopping.

Take 1:00 rest between each triplet and rotate through 2 times.

Here are the triplets:

1. Jumping pull ups / thrusters / slamball      20-20-20 x3 = 3min
2. Kettlebell swings / burpees / flings      20-20-20 x3 = 3min
3. Kettlebell clean L / Kettlebell clean R / mountain climbers     20-20-20 x3 = 3min
4. Pushups / Walkouts / Kettlebell get-ups      20-20-20 x3 = 3min

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