Enjoy!

http://www.anguscertified.com/five-f...eptember-2012/

My thoughts on CrossFit, kettlebell complex ideas, music recommendations, and more.

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love this stuff.

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ESPN - 12 Team H2H Keeper League, 25 Players - 13 Keepers
(G, A, +/-, PIM, PPP, SOG, GWG, W, GAA, SV%)
Keepers
C: Tavares, Benn, Stepan
LW: Galchenyuk, Parenteau, Ryan.
RW: Brunner, Conacher.
D: Pietrangelo, Subban, Schultz.
G: Price, Dubnyk.

ESPN - 12 Team H2H Keeper League, 24 Players - 10 Keepers
(G, A, +/-, PIM, PPP, SOG, PTS, W, GAA, SV%)
Keepers
C: Duchene, B. Richards
LW: Skinner, Ovechkin,
RW: Ryan, Eriksson
D: Subban, Shattenkirk,
G:Halak, Quick

Angus,

just starting exploring tabata training. accomplished one four-min cycle the other day (in addition to a forty min/4.5 mile run). Longest four mins of my life. Burned like a S.O.B. Can't wait to get back to it.

Any insight and/or recommendations would be most appreciated.

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Four out of three people have difficulty with fractions

Commish - Twisted Wrister Fantasy Hockey League

12 team, $$$, 24 players, Weekly, H2H, limited keeper (8), multi-cat (G, A, PIMs, Hits, SOG, HT/ W, GA, SV%, SO)

Start: 2C, 2RW, 2LW, 4D, 2G

Angus love your blog - it is really well done!

I have a suggestion for a future post (selfish suggestion I must add)

Pro's and cons of a personal trainer - what to look for when making a decision if they are the right fit, what to be on the look out for and what to be prepared for when working with one.

The cost is significant IMO and I have been mulling it over for months

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12 team Dynasty
g,a,ppp,pim,GWG,sog, blk, +/-. W, so, sv%


C - Getzlaf, Taveres, Datsyuk
LW - Parise, Couture, van Riemsdyk
RW - Kessel, Backes, C Stewart
D - Letang, Myers, Faulk, OEL
UTIL - Berglund
G - Quick, Price, Varlamov

BN - Havlat, Johnson, Haglin, Alfy

Farm: Granlund, Zabinajad, Nyqvist, Bishop, Silfverberg

Great suggestion, thanks!

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In terms of progressions?

Intervals are great because they are so customizable. You can change the work time, the rest time, the ratio, and so on. Or even the number of intervals.

If you are going with tabata's, I'd opt for something like:

3-4 min warm up
8-10 rounds of sprints (so 4-5 minutes)
5 min cooldown

and if you find yourself getting better at it, increase the difficulty of the sprints, or add in a few extra rounds, or perhaps increase the sprint time (maybe opt for a 30/15 set up)

make sense?

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Yeah, thanks. I think I am understanding it better. Did my first full one last night @ 8 cycles (4 mins) x 8 rounds, and a cool off (which was really just me slouched over the stationary bike, gasping, nay...praying ). My lungs were on fire, so I think I'll stay put w/those specs for a bit.

I'll definitely be incorporating that bi-weekly.

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Four out of three people have difficulty with fractions

Commish - Twisted Wrister Fantasy Hockey League

12 team, $$$, 24 players, Weekly, H2H, limited keeper (8), multi-cat (G, A, PIMs, Hits, SOG, HT/ W, GA, SV%, SO)

Start: 2C, 2RW, 2LW, 4D, 2G

Yeah, that sounds like the way to go. I play soccer once a week and do intervals once or twice, and my cardio is great. I can run 10k on a whim (although I am not much of a distance runner - bores me).

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Check my blog out: Angus Certified

Pick up the 2013-14 DobberHockey Keeper League Fantasy Pack today!