Archive for June, 2013

How to Become an Ideal Leader

When you are at work, do you get frustrated because things don’t seem to be happening the way they’re supposed to be? You see people milling around but nothing gets accomplished. And in the daily hustle and bustle, do you feel that your goals remain just that ñ goals. Then maybe its time for you […]

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Why Coaching is the Way to Go in Team Management

When you hear the word “coach”, what comes first into your mind? Do you picture a basketball team with a man/woman shouting out directions? Or perhaps a football team with a man/woman pacing to and fro and calling out the names of the players? Coaching is no longer reserved to sports teams; it is now […]

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WOD Saturday 06-29-2013

WOD Type: “Strength & Triplet” WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Burgener Warm-up Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:02… WOD Particulars: Strength: Deadlifts 2, 2, 2, , […]

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WOD Friday 06-28-2013

WOD Type: “Strength & Couplet” WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Burgener Warm-up WOD Particulars: Strength: Snatch Balance 3, 3, 3, 2, 2, 2, 2 @ 45#, 45#, 45#, 55#, 65#, 75#, 80# WOD: 4 Rounds for Time of: […]

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WOD Wednesday 06-26-2013

WOD Type: “MetCon, Strength & Couplet” Metcon: Bike 11.0 Miles @ 49:32. WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Burgener Warm-up Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:56…   […]

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WOD Tuesday 06-25-2013

WOD Type: “Strength & Couplet” WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Burgener Warm-up Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron was 4:40…   WOD Particulars: Strength: Bench Press 3set @ […]

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WOD Monday 06-24-2013

WOD Type: “MetCon, Strength & Couplet” Metcon: Bike 16.4 Miles @ 1:04:00 – 704 feet of elevation gain. WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Burgener Warm-up Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for […]

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WOD Saturday 06-22-2013

WOD Type: “Strength & Couplet” No ride today! Yesterday’s Front Squat workout kicked my ass… WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Burgener Warm-up Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron […]

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WOD Friday 06-21-2013

WOD Type: “Strength & Triplet” No ride today! Yesterday’s Front Squat workout kicked my ass… WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Burgener Warm-up Recon Ron Pull-Ups: Step 15: 9, 7, 6, 5, 5 – Time for today’s Recon Ron […]

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WOD Thursday 06-20-2013

WOD Type: “MetCon, Strength & Couplet” Metcon: Bike 13.0 Miles @ 55:04 – Today’s ride was just a casual ride to work in the rain and even rainier ride home. WOD Warm-Up: 10 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches. Recon Ron Pull-Ups: […]

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