No Equipment, no problem: 92 Crossfit Workouts with no equipment | The Moose is Loose No Equipment, no problem: 92 Crossfit Workouts without equipment Written by "> | posted in Workouts | 72 Comments Over the weekend I had a workout in the local park adjacent Kitsilano Beach (an area in Vancouver). We had access to a pull-up station next to the basketball courts, so what workout would make sense? Handstands are a great balance exercise and no equipment required Well, this got me thinking what other workouts are good for those of us who find ourselves on the road or have limited equipment options? Here’s 92 Crossfit workouts not requiring equipment: 10 rounds of 10 second “L” sits off the floor “Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups 10 Rounds for time: 10 burpees, 100 m sprint 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump. 3 Rounds for time: 10 Handstand push ups, 200 m run For time complete 100 burpees
So You've Graduated from College, Now What? An update to this post is here. With graduation season wrapping up, I’m remembering my post-college days in 2000, just after the “dot com” bubble burst and suddenly all those folks who flocked to Seattle and Silicon Valley were unemployed, fresh out of school and totally screwed. Ten years later, are things much different? This spring, I’ve gotten a number of emails essentially asking the same question: “I want to wait out the bad economy, do some traveling, but I’m a broke-ass college student… what should I do?” If you want to spend your year after college traveling – but you have no money saved — here’s what I would do” 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Don’t think this works? How to Travel the World for Free, Save Money and Make Friends How to Travel the World for Free (Matador Network) How to Travel the World for Free (E-how) Road Junky: Traveling Free What is Couch Surfing? Where should I go? Okay, so a lot of people say it’s easiest to travel from East to West. What if I run out of money?
Turn your flash drive into a portable PC survival kit If you're using your flash drive as a vehicle for simple file transfers, you’re missing out on one of the single-best roles one of these wee data buckets can fulfill. Indeed, hardcore enthusiasts know that simple flash drives are perfect portable repositories for all the software that can breathe life into an otherwise ailing PC. All the web apps in the world won’t help you when your PC breaks down or falls prey to a particularly nasty piece of malware and refuses connect to the Internet. A properly loaded USB drive, on the other hand, can be a machine saver. And when your grandma calls with a dire PC emergency, you'll be glad to have an always-ready "ninja drive" to slip into your pocket as you run out the door. In this article we’ll show you how to load out a USB drive with everything you need in case of a PC emergency. PortableApps PortableApps maintains a list of hundreds “portable” versions of popular free programs, designed to work without installation. Chrome Portable Malwarebytes
Designing a Resistance Training Program - McKinley Health Center - University of Illinois Your fitness goal The first step to designing a resistance training program is establishing your fitness goal. The type and number of exercises, as well as the number of sets and repetitions will differ based on your fitness goal. Table content taken from Essentials of Strength Training and Conditioning, edited by Thomas Baechle for the National Strength and Conditioning Association. Endurance and Health/Fitness programs are appropriate for inexperienced or currently inactive individuals. Your fitness plan The next step in designing your program is determining how many exercises you will include for each of the muscle groups. Rotation 1 Rest 60 - 90 seconds between sets. Rotation 2 Exercise suggestions The last step is choosing the specific exercises you want to do for each muscle group in your program. Upper Back Prone/seated rows Push-ups Pull-ups Lower Back Superman Trunk extension The plank Chest Bench press (flat, incline, decline) Flys Push-ups Biceps Curls Hammer curls Preacher curls Triceps
Hijacking Emotion Is The Key To Engaging Your Audience The default to emotion is part of the human condition. To better appreciate the role of emotion and what it allows an audience to do, we need to take a brief detour into evolutionary biology. The human brain can be understood as three separate brains working in tandem, if not completely integrated with each other. The primitive brain and the limbic brain collectively make up the limbic system, which governs emotion. When faced with a stimulus, the amygdala turns our emotions on. The amygdala is the key to understanding an audience’s emotional response, and to connecting with an audience. I have become somewhat notorious in the programs I teach at NYU for the way I start each class. Five Strategies for Audience Engagement When leaders are speaking to audiences that are under stress--even if the audience is merely tired or distracted--the leader can take the amygdala into account in determining how the content is structured and how the audience is engaged. [Image: Flickr user Howie Le]
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