Workout of the Day
6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed


3 rounds for time of:

10 Strict Pull-ups
30 V-ups
20 OH Lunges 45/25#

Post your scores to the Whiteboard.


See the highlighted word, “Whiteboard”?


You’ll notice before the word “Whiteboard” it says, “Post your scores“.

The athletes using the CF Whiteboard has slowly increased, but we’d like more of you to participate.  Click on “Whiteboard”.  I promise it will not hurt.  It takes about 8 seconds to use.  It allows you to track your workouts and your 1, 3, 5 and whatever rep-max you need for all of your lifts.  If you haven’t used it yet check out this video from the CF Whiteboard Facebook page:

How To Use CF Whiteboard–Athlete Version

The video takes less than 5 minutes to watch, but it will answer whatever questions you may have.  If you have further questions please ask me.–George


Pat C.


……squats well over 400 lbs.!IMG_6401



The Science Behind Posture and How It Affects Your Brain

A study by researchers from Columbia and Harvard Universities showed that body language symbolizing power can actually affect our decision-making, subconsciously. The researchers measured the appetite for risk of participants in either expansive, powerful poses, or contricted poses (occupying minimal space, keeping limbs close to the body). Those in the powerful poses not only felt more powerful and in control, but were 45% more likely to take a risky bet.

Plus, the study used saliva samples to prove that expansive postures actually altered the participants’ hormone levels—decreasing cortisol (C) and increasing testosterone (T):

This neuroendocrine profile of High T and Low C has been consistently linked to such outcomes as disease resistance and leadership abilities.“—Bell Beth Cooper,


10 Things I Want My Daughter To Know About Working Out    “Exercise is a lifestyle, not an event.  Being an active person isn’t about taking a class three times a week at the gym.  It’s about things like biking to the grocery store and parking your car in the back of the lot and walking instead of taking a cab and catching up with friends on a hiking trail instead of a bar stool.”–Brynn Harrington,

2 Responses

  1. Kelly R

    George- my thoughts- Post your results on whiteboard!!
    I still track every workout via my phone & notebook- but the whiteboard is so convenient in seeing what weight I should use for a workout bc it allows you to search & see what weight you used last time. ( Rather then flipping thru your notebook ) And the convenience of all your 1RM ‘s on your lifts all in one spot! :)))
    Can you tell I’m a fan?

  2. George Demetriou

    Thanks Kelly!

    All good points. It was good to see an improved response on the CF Whiteboard entries tonight. So…it seems at least a dozen of you are reading the website!

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