Don't call it a COMEBACK!

Strength

Deadlift working up to a max single of 405 lbs

Bench Press working up to a max single of 275 lbs

One arm towel assisted Pull-Ups (bottom of towel) for 2x3 (per arm)

One arm Push-Ups for 2x4 (per side)

Gymnastics (later in the day)

Handstand Push-Ups [HSPU] 8x5 (40 total reps) with no kip (leg movement assistance)

Quick Rant

I was broke, now I am re-building and will soon surpass my previous abilities! After my injury, I had felt like the Mummy after he had lost his powers in the final battle scene against Brendon Fraser. Now I feel like an unstoppable force that is capable of being one of the fittest men on the planet.

Quote of the Day

"Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing. "
Thomas Jefferson

Song of the Day

Come Back Song - Darius Rucker

Article of the Day

Fitness is... - Anywhere fit blog

CROSSFITTER

Power/Strength

[Squat] Clean worked up to a max single (195 lbs)

Push Jerk worked up to a max single (195 lbs)

Anderson Squat (from pins below parallel depth) for 3 (185), 3 (195), 3 (205), 2 (210)

Muay Thai Kickboxing for 1 hour (working on elbow strikes and knees)

Handstand Push-Ups for 7, 6, 5, 4, 3, 2, 1 reps (resting as needed)

Quote of the Day

“A small body of determined spirits fired by an unquenchable faith in their mission can alter the course of history.” ~Mahatma Gandhi

Song of the Day

Hello - Martin Solveig

7 habits of mindful eating - karmatube (video)

7 Spiritual Perspectives on Personal Leadership - Daily Good

PHILADELPHIA

Conditioning
Steep Hill Climb running fast in 2:30 minutes for 2 ascents
Boxing for 1 hour
Muay Thai for 1 hour

Quote of the Day
"Everybody's got plans... until they get hit."
Mike Tyson
Song of the Day
Rockstar - Nickelback

BOOM GOES THE DYNAMITE

Strength

4 rounds

Back Squats for 5-7 reps at 225 lbs

Towel Assisted One-Arm Pull-Ups for 5-7 reps

One-Arm Push-Ups for 3 reps (per side)

Quote of the Day

"Every man builds his world in his own image. He has the power to choose, but no power to escape the necessity of choice. "
Ayn Rand

Song of the Day

Wait - M83

The New Macho - The Good Man Project

Intermittent Fasting: Lose Fat, Gain Muscle, and Get Healthier -The Art of Manliness

Will be doing this in Brasil!

Look mom, I'm on my hands!

40 total reps of Handstand Push-Ups (wall support) in 4 repetition sets

TRIBAL LEADERSHIP

The Real Castaways

Lead, Follow, or get the hell out of my way! I'm hungry for a mammoth burger

Strength (alternating sets)
Back Squat for 6x1 (255 lbs) [parallel or below!]
Bent Press for 6x1 (85 lbs dumbbell)
Barbell Suitcase Deadlift for 6x1 (165 lbs)
Grip Work
One Arm Hanging from pull-up bar and fingertip push-ups
Speed
Art Museum stairs speed sprints (striking feet on each step as fast as possible) for 8 ascents

Tribal Leadership - David Logan at TED (ideas worth spreading)
Philosophical Rant - Becoming a Tribal Leader
Becoming a tribal leader in our modern society sounds absurd to most. But I believe that now more then ever we need to belong to groups (tribes) and follow (tribal) leaders. These leaders are mentors, they are motivators, they are influencers. But they are much more. They are friends, family members, teachers, and coaches. Being an effective and a positive tribe leader is about pursuing great ambitions and helping others pursue theirs. Leaders nudge their members, they challenge them to be better. They should be capable of quick decision making. When the bombs come down and all society and normal civilization is gone, the TRIBAL LEADER is the one person on the planet that you hope will be around to lead you through the chaos. Being not only mentally strong but physically powerful and tougher than nails is vital to being a true tribal leader in the modern world. Who's your tribal leader(s)? Are you one?

Quote of the Day
"Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them."
W. Clement Stone
Song of the Day
Eyes - Kaskade feat. Mindy Gledhill

Effectively influencing decision makers - Bloomsberg Business-week

SURVIVAL ZONE - Discovery

How to make a SPEAR - wikihow



How to make a fire in wet conditions

Cliff Diving

Morning Kettlebell Training
Double Kettlebell Swing (2x50 lbs) for 5x5
Double Kettlebell Jerk (2x50 lbs) for 25 reps
Muay Thai Training for 1 hour (counters)

Quote of the Day
"He who climbs a cliff may die on the cliff, so what? Always a risk-taker by nature, now I became one by intent."
Ruth Park

Cliff Diving Advice - Outside Magazine

Cliff Diving Training Video - Red Bull Diving World Series

ANTI-DEPRESSION = EXERCISE

EXERCISE, the best anti-depressant ever? - The Huffington Post

Thursday

2 Handstand Push-Up (HSPU) every minute for 7 minutes

Friday

3 rounds

5 man-makers (2x50 lbs)

10 double unders

Completed in 7:05

Muay Thai training for 1 hour

Saturday

Running for 4 ½ miles

Tactical Urban Defense

Training for 1.5 hours

Handstand Push-Ups (HSPU) for 15 reps total

5 rounds (As fast as possible)

5 reps of 2x50 lbs double kettlebell thrusters

10 reps of 2x50 lbs double kettlebell rows

15 reps of double unders

Quote of the Day

"Those who don't find time for exercise will have to find time for illness." ~Earl of Derby

Song of the Day

Midnight City - M83

READ THESE!!!

Adapt or Die! Why hire a personal trainer - My Mad Methods Magazine

6 Fail Proof Ways to Conquer Your Unreachable Goals - Addicted 2 Success

DAY MAN fighter of the NIGHT MAN

Yoga
30 minutes
Strength
Back Squat for 4x2 at 235 lbs
T-Bar Row for 4x2 with 4x45 lbs plates
Muay Thai Kickboxing for 1 hour
then
Sparring for 30 minutes

Quote of the Day
"But friendship is precious, not only in the shade, but in the sunshine of life, and thanks to a benevolent arrangement the greater part of life is sunshine."
Thomas Jefferson

Song of the Day
Feel so close - Calvin Harris

The Risks and Rewards of Practicing Yoga - NPR

Gina Carano MMA Fighter (unfortunately there is a good chance that I may be related to her...)

Judging Police Brutality on a Tase-by-tase basis - Taki's Mag

ANGER

Met-Con
10 rounds for time
20 russian kettlebell swings (50 lbs)
50 jump rope skips
Completed in 14:11
Muay Thai bag work
then
Boxing for 1 hour

Anger gives you a creative boost - Scientific American

Mad = Angry + Crazy + Dumb - Psychology Today

Is Fighting Healthy? (physical) - Mark's Daily Apple

Quote of the Day
"Anger is an acid that can do more harm to the vessel in which it is stored than to anything on which it is poured."
Mark Twain

Song of the Day
I feel Pretty - Adam Sandler

FEEL THE FEAR AND DO IT ANYWAY

Feel the fear and do it anyway...

Muay Thai
worked on Superman Punch to combo punches and kicks
Gymnastics
worked on legless rope climb, box jumps (above waist height), muscle-up progressions
then climbed a high wall (parkour style)



Quote of the Day
"The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time."
Mark Twain
Song of the Day
Science of Fear - Temper Trap

Can fear be forgotten? - Popular Science

No fear woman and what her brain reveals - Discovery News

Overcoming fear PTSD- National Geographic Video

World's Toughest Mudder 2011 - I was there to support Marine Grunt Staff Sergeant Rob

How to become a Cyborg

Terminator 2 Chase Scene

Strength Tri-Set

5 rounds

Back Box Squat for 1 rep (235 lbs)

50 single leg skips per side

Bench Press for 1 rep (245 lbs)

50 single leg skips per side

Weighted Chin-Up for 1 rep (65 lbs added)

50 single leg skips per side

Georges St-Pierre - HUMAN Cyborg

Sports Science abilities measured

Gymnastics and Olympic for MMA

Hardest Kick - (micro fracture = cortical remodeling)

Humans could regenerate tissue like newts - Popular Science

Skin augmented with spider silk stops a speeding bullet - Popular Science

Quote of the Day

"I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day. "
E. B. White

Song of the Day

Stronger - Kanye West

Fitness + Technology = Cyborg

Learn to Live

Yesterday: worked on balance beam, rope climbs, one-arm inverted ring row

Today
Strength Circuit
5 rounds
Sumo Deadlift for 2 reps (315 lbs)
30 one legged jump rope (per side)
weighted dip slowly for 2 reps (70 lbs added to bodyweight)
30 one legged jump rope (per side)
then
Met-Con
one arm kettlebell snatch (50 lbs) for 110 reps [task priority]
completed in 5:07

Philosophical Rant - LIFE
Yesterday, a 25 year old male (potentially a former Temple student) killed himself on campus in front of a dozen students. I just do not understand how it could ever be that bad that someone would want to kill themselves or actually do it. Every day that you have alive is a gift. You really just have to enjoy your life and get through the hard times because there is always light at the end of the tunnel. Live like you are about to die = DO EPIC SH*T!!!

INVICTUS - read by Morgan Freeman

Top 5 regrets of life by those about to die - Addicted 2 Success

Mind Reading: No longer all in our heads - SLATE

Quote of the Day
"He who has a why to live can bear almost any how."
Friedrich Nietzsche
Song of the Day
Learn to Live - Darius Rucker

Superman

Freestyle workout
worked on box jumps and ring pull-up
Half Gauntlet
50 straight punches
25 leg kicks (right)
50 straight punches
25 leg kicks (left)
50 straight punches
25 body kicks (right)
50 straight punches
25 body kicks (left)
50 straight punches
then
Muay Thai Sparring for 1 hour
FIRST TIME EVER SPARRING
Watch video on Muay Thai - HUMAN WEAPON

Last of the Cave People - National Geographic

Giants Linebacker Mark Herzlich best TWEET

Quote of the Day
"Without tradition, art is a flock of sheep without a shepherd. Without innovation, it is a corpse."
Winston Churchill
Song of the Day
Waiting for Superman - The Flaming Lips

God's Gift to the World = ME

Track Sprints for SPEED
6 x 100 meter all out sprints
Boxing for 1 hour (one on one with trainer) and 20 minutes of muay thai banana bag kicks

Philosophical Rant
Positive self talk is a great trick to achieve happiness in your life. Positive anything is a great way to achieve this. But if you don't believe yourself then how are you going to believe other people when they say it to you? You must LOVE yourself. You should think very highly of yourself, in your abilities, in your accomplishments, and in your future. And just thinking that you look HOTT is not enough. These people are often the ones that fake the love of themselves and really actually HATE themselves. So every morning make it a point to start your day by looking in the mirror and thinking or saying some nice things. If you believe that you are a gift then other people will, if you don't then others will not either. Its up to you....

Quote of the Day
"But what is happiness except the simple harmony between a man and the life he leads? "
Albert Camus

The Tribes we lead - Seth Godin on TED

Misfortune Teller - The Atlantic

Support Steve's Club! Non-Profit Program of Fitness for disadvantaged teens in Camden

BUY PALEO-KITS to support the program - HERE

EPIC SH*T

I like big b..... and I can not lie!

Strength
Front Squat for 5x5 with 175 lbs
Dumbbell One-Arm Side Press for 5x5 with 75 lbs
Neck Machine for 3x20 with 30 lbs
Muay Thai training for 1 hour focusing on counter kicks and clinch defense
Gymnastics
Practice (with Temple's Club Team)
Legless Rope Climb for 3 sets of 30 feet (all arms)
Ring Muscle Up Practice
Gymnastics Websites
CrossFit Gymnastics
Gymnastics WOD

Quote of the day
"Do you know the difference between education and experience? Education is when you read the fine print; experience is what you get when you don't."
Pete Seeger
Song of the day
I got nothin' - Darius Rucker
Nutrition
Healthy Snacking
Paleo Snacking

Why black market entrepreneurs matter to the world economy - WIRED
Best ways to praise your employees - Entrepreneur Magazine

How to never die

IMMORTALITY: not subject to death or never to be forgotten, everlasting.



Boxing
1 hour of boxing training on focus mitts working combo punches

Quote of the Day

"Strong people are harder to kill than weak people, and more useful in general." -Mark Rippetoe

Philosophical Rant

Think about that for a second. I have heard numerous times from reports of fit individuals who were able to survive injuries that would have killed a sedentary/normal person (car crash, fled a burning building, ect). The more fit/strong you are then the more you can do with your life and the funner life you can actually have in addition to your ability to survive extreme situations. A major goal of mine is to live as long as healthfully as I can. But I want to do EPIC SH*T that is also risky. If I fall on my back when skydiving, I want my strong back muscles to defend my spine. When I hike up a steep mountain peak and slip off of a narrow edge, I want to be able to have the grip strength to grab onto something so that I don't fall to my death. If I have to run from a pack of raptors then I want the speed and endurance to do so... Achieving extreme fitness standards will give me a HUGE buffer of HEALTH to keep me from getting sick and to prevent me from getting hurt or worse, DEATH. So immortality is what I desire and I will find it or die. (IRONY)

Song of the Day
Somebody that I used to know - Gotye

How to become a model photographer in Brazil - The 4-hour blog

Training Goals - Practical Paleo Blog

Run n gun

3 mile run on kelly drive (as fast as possible without inducing puking)
Quote of the Day
"Live today like you were supposed to get hit by a bus yesterday." ~Ben Chera
Song of the Day
The Cranberries - Tomorrow

Is there a real you? - TED Julian Baggini

Best Adventure Destinations 2012 - National Geographic

Leaner, Stronger, Faster

DON'T DO IT!!!

Strength
Back Squat for 6x2 at 225 lbs
Shoulder Press for 2x2 (155 lbs) and 2x1 (155 lbs)
Quote of the Day
"Any man worth his salt will stick up for what he believes right, but it takes a slightly better man to acknowledge instantly and without reservation that he is in error. "
Andrew Jackson
Song of the Day
Of Monsters and Men - "Lakehouse"

Philadelphia named most dangerous metropolitan area - CBS Philly

Turning to Kettlebells to ease back pain - The New York Times

Pain! thats okay, I like it that way

Gymnastics
Handstand Push-Ups for 4x3
Rowing
500 meter Time Trial in 1 minute and 29 seconds
then 4 x 30 sec rowing sprints with 90 second recovery
Kettlebell Conditioning
100 kettlebell (50 lbs) snatches As Fast As Possible
completed in 4:58 min (snatch tests?)
Quote of the Day
"Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character."
Heraclitus

The Power of Authentic Smiles - Psychology Today

27 Rules of Conquering the Gym - the Wall Street Journal

24 hour fast successful!

Metabolic Conditioning
21-15-9 reps (complete both exercises at the rep range until moving to the next rep range)
Deadlift (225 lbs)
Inverted Handstand Push-Ups
Completed in 6:10 minutes

Reflection
I did not think before today (9 AM after workout I was done) that I could go 24 hours without eating a single thing. It was actually easier than I thought. I was and still am a little skeptical about Intermittent Fasting. Is it healthy!? Many people seem to think so. Others, like any idea that isn't common thinking (similar to the earth being flat, ect) discount it immediatly. Everyone should be skeptical about unknown things, but they should also go out and research and even test it on themselves before completely refuting it. I am no longer afraid to skip a meal b/c apparently the metabolic effect of eating often has been dis-proven in recent research. I will just continue to eat natural (paleo) foods in correct portions and implement IF (Intermittent Fasting) whenever I feel like it.

Quote of the Day
"Make the best use of what is in your power, and take the rest as it happens."
Epictetus

Community, technology, environment, and economy: The 4 drivers of collaborative consumption

Business needs more Judo, less Karate - Harvard Business Review (Marketing)