Running On Empty

WOW!!!

Warm-Up ~

400m Run
5 Rnds ~
2 Pull Ups
3 Burpees
4 4-cnt Flutterkicks

RUNNING ON EMPTY
For Time (4 separate times)
20 Thursters (135/95)
5 Min REST
40 Thrusters (115/80)
5 Min REST
60 Thrusters (95/65)
5 Min REST
80 Thrusters (75/50)

Bertag ~ 1:00 / 3:15 / 5:45 / 9:30
Feidt ~ 1:53 / 5:07 / 7:22 / 11:03
tb ~ 1:05 / 5:28 / 8:58 / 10:53
Oz ~ 1:41(95) / 4:49(80) / 7:07(65) / 8:11(45)
Kate ~ 2:04(85) / 3:52(70) / 4:27(55) / 5:31(45)
Britt ~ 2:28(115) / 5:30(95) / 11:40(75) / timed up
Des ~ 2:20(65) / 4:10(45) / 5:50(35) / shoulder hurting

More Squats?!

The legs have been feeling it after Memorial Day Murph.

Feidt dominated the WOD on Monday...Well more specifically he dominated Jacob!
In the same fashion, he has just dominated today's WOD as well...

Recognizing that JB was not in the room, Feidt asked the rhetorical question:
"How does Bertag think he can EVER beat me, if he does not do the WOD's? Where is that clown?"

Well, maybe that is what I heard anyway...

800m Run
Clean Technique

7 x 2 Hi-Hang Clean + 1 Jerk, 60s Rest b/t
climb to heaviest set possible...if before your 7th...stay same

TABATA
Supine Pull Ups
Hand Release Push Ups
Toes-2-Bar (K2E)
Air Squats

Record your Highest - Lowest - TOTAL Reps for each exercise

Kate ~ 110# / 65 / 100 / 85 (K2E) / 129
Des ~ 95# / 11-5-50 / 13-11-96 / 9-7-59 (K2E) / 13-9-86
Britt ~ 195# / 13-6-65 / 9-4-49 / 11-4-42 / 17-14-122
Oz ~ 150# / 19-7-86 / 14-8-79 / 5-3-29 / 14-11-94
Feidt ~ 195# / 18-7-77 / 13-7-71 / 10-4-41 / 18-13-123
Simo ~ 165# / 13-9-75 / 12-10-85 / 7-5-47 / 19-16-135
tb ~ 195# / 18-9-86 / 13-8-72 / 10-4-48 / 17-13-118

A Day Late...

Happy Birthday to Brian Daliege!!! Yesterday...sorry the wishes are a Day Late...

Daliege came in and performed MURPH with us... Never mentioning his B-Day...

Not that ANY of us would come in and actually announce their Birthday...

We have a bunch of Birthdays in May (Val, Ethan, tb, Witter, Dalaige...am I missing any??)

Sooooo... Happy belated Birthday!!!

Warm-Up Run, Move, Flex (work the kinks out from MURPH...slow getting started today)

10 x 1 Hi-Hang Snatch, climbing (60s Rest b/t)

For Time:
15 Over-the-Box Jumps (20")
15 Power Cleans (135#/95#)
15 OTBJ
30 Front Squats (135#/95#)
15 OTBJ
15 Push Jerks (135#/95#)
15 OTBJ

Oz ~ 8:49 (95#)
Daliege ~ 8:15 (95# / 45# for F.Sqt)
tb ~ 10:13

LATE MURPH entry...
Maloney ~ 42:49 (banded Pull Ups)

MDM

Throughout our history, Americans have always taken time to give thanks for all those whose sacrifices protect and strengthen our Nation. We continue that tradition today — and we give thanks for a new generation of patriots who are defending our liberty around the world. We are grateful to all our men and women in uniform who are spending this holiday weekend far from their families. We keep them in our thoughts and prayers. And we especially remember those who have given their lives in our Nation’s defense.

One of these brave Americans was Lieutenant Michael Murphy. In June 2005, a team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their only escape was down the side of the mountain. The SEALs launched a valiant counterattack while cascading from cliff to cliff. Their communications operator was severely wounded, and due to the mountainous terrain, their communications could not be received. They were in desperate need for help.

Understanding the situation, Murph moved to open, exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. With complete disregard for his own life, Michael Murphy moved into a clearing where he could get a signal. As he made the call, Michael fell under heavy fire. Though severely wounded, he said “thank you” before signing off, and returned to the fight. His heroism cost him his life — and earned him our Nation’s highest decoration for valor, the Medal of Honor. This weekend, we give thanks for the blessings of young Americans like Lieutenant Michael Murphy, who risk their own lives to keep us safe.

His story and heroism can be found in the book: LONE SURVIVOR

Memorial Day Murph

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

*If you have a 20# Vest or backpack wear it...

You may partition the Pull Ups, Push Ups & Air Squats any way you would like, but the WOD Begins and Ends with 1 Mile Runs

Syd ~ 41:29
Val ~ 50:12
Ethan ~ 50:40
Feidt ~ 49:33 (vest)
Joni ~ 26:38 (1/2 Murph & mod. Pull Ups)
Bertag ~ 55:40 (vest)
Oz ~ 54:33
Simo ~ 54:54 (vest)
Daliege ~ 54:44 (vest)
Krommy ~ 48:35 (vest)
tb ~ 51:25 (vest)

2013 MDM

Sometimes we stop and think about the impact that a small act can do, especially when it can hit the 'hometown' area you are in.  As MDM has evolved, last year alone 'MDM 12 was a great success. We had over 7,000 participants world wide and donated $140,000  to four grateful charities. We also donated $5,000 to help family members of OPERATION Red Wings attend the Commissioning of the USS Michael Murphy.'  This is what it is about.  The money is donated to the Memorial Scholarship Foundation for Lt.Murphy, the Lone Survivor Foundation, and the That Others May Live Foundation.  

We can't help but think about how we could move into being able to support those in our community... and I think we have some ideas.  Be ready for next year!  MDM'14 with pride.

Happy Birthday Daliege!

Superhero

Today started out like crap...
I felt like I was going to be sick before the workout,
Even still after warm-up...

Then...gone... after the first round...nothing but sweat & breathing!

The body is an amazing thing!  
You can change so much just by activity...
Both physically and mentally!
At our base we are physical creatures...BUILT to WORK/MOVE
Physical Activity is Awesome...Going into the "Zone" or being in a different mental state due to a workout or exercise is just what more people need.

Warm-up:
30 D/U
400m Run
30 Air Squats

SUPERHERO
AMRAP in 25min:
5 Wall Walks
10 HR Push Ups
5 Thrusters (95#/65#)
10 Snatch Balance (95#/65#)

Val ~ 4 + 3WW (65-th / 45-sb)
Feidt ~ 4 + 6SB
JB ~ 4 + 5Th
Simo ~ 4 + 1SS (subbed Squat Snatch rather than Snatch Balance)
tb ~ 6

Memorial Day MURPH

Mon. ~ May 27th

10 AM Start Time

Bring a backpack for Wt (if you prefer)

Post-WOD ~ Cookout @ Feidts

Bring a dish, beverages & MEAT!!!

(same deal as jigsaw ~ low key party!)

BTW

Chris "the human machine" Feidt

has promised to bring El Tigre's nightmare to fruition!

HE WILL not just BEAT JB in MDM,

HE WILL DOMINATE HIM!!!

Want some Big Gas Savings?

Almost as good as "shipped my pants"

Anything Once (gizoogled)

I CAN GO>>>

So we did ...

Warm-Up ~

Mini Leg Blaster

10 Pass Thrus

6 Step Thrus

30 D/U

2 Rnds if you can

I CAN GO>>>

2 Rnds for Time:

400m & 30 Pull Ups

~ 2 Min REST

2 Rnds for Time:

400m & 30 HR Push Ups

~ 2 Min Rest

2 Rnds for Time:

400m & 30 T2B

When finished, then...

CA$H OUT = 50 Burpees

JB ~ screwed it all up, Total time of 26:41

OZ ~ same as JB...60s rest maybe... Total time 34:35

Kate ~ 8:23 / 5:29 / 11:28 (50K2E subbed)

Des ~ 9:24 / 6:31 (abs) / 7:50 (K2E)

SimO ~ 7:00 / 6:29 / 9:59

Feidt ~ 7:21 / 7:06 / 10:20

Val ~ 8:49 (20burpees/10pull) / 7:51 / 8:48 (30GHD)

tb ~ 6:43 / 6:52 / 9:05

POST MDM @ Feidt's HOUSE

Same RULES as Jigsaw...

Bring a dish, beverage & MEAT

Death by Front Squat

today was brought to you by the proud programmers @ CFJAX

These people are professionals from the word go...
HERE is a great post...Words to Live by in the Box
Which one do you like most? Which one could/should be applied to our Room?

Great WOD...
Felt the quads...burnin'

Warm-Up
10 Wall Ball
30 M Run
10 HR Push Ups
30 Lungesteps

Warm-Up for Front Squat (3-5 Minutes)

DEATH BY FRONT SQUAT
Perform 1 FS w/in first min, 2 FS w/in second min, 3 FS w/in third minute...
Continue until you cannot perform the required # of FS w/in the minute!

Advanced = BWT / 75% BWT
Intermediate = 115# / 75#
Beginner = 95# / 65#

THEN...

For Time:
8-6-4-2 Snatch (115#/75#)
16-12-8-4 HR Push Ups

Oz ~ 9rnds + 7reps (115#)
Val ~ 9rnds + 4 reps (115#) / 3:24 (75#)
Daliege ~ 8rnds + 7 reps (115#) / 5:35 (75#) 
tb ~ 9rnds + 5reps (185#) / 3:12 (115#)

BTW ~ Bertag did yesterdays workout...
untimed of course
and most likely did something in different order anyway...

MDM is coming!!! Get ready!!!
Tomorrow is going to be SPECTACULAR...
1.5 Miles of Running & 180 Total Reps by the time you complete the WOD!!!

RIGMAROLE

Warm-Up: 800m Run
(move, get weights set)

Rigmarole
50 D/U
1*2*3*4*5* Thrusters (135#/95#)
50 D/U
6*7*8*9*10* Power Cleans (135#/95#)
50 D/U
*7 Burpees after EVERY set

Cash-Out (not for time): 
800m Run

Des ~ 18:20 (55#)
Simo ~ 20:01 (115#)
Britt ~ 20:18 (115#)
Biba ~ 23:00 
Feidt ~ 21:08
tb ~ 17:57

1 WEEK FROM TODAY

MDM

Murph!!!

9:00am Start

...or...

begin when you are ready!

Cookout afterwards???

Busy...Busy...Busy...

The end-of-year is fast approaching...

Tournament series in sports are beginning...
Fieldtrips abound around school
Dodgeball Tournament

Todays WOD was a warm-up & WOD all wrapped up into ONE!!!

400m Run
5 Rounds: 12 Pull Ups & 12 Burpees
400m Run
5 Rounds: 12 Pull Ups & 12 Burpees
400m Run

WOW!!!

Feidt was the STUD of the group...
This guy is bionic...he has transformed himself into a machine!

Feidt ~ 28:11
Oz ~ 29:51
Val ~ 32:40 
Biba ~ 28:40
Bertag ~ 30:10
tb ~ 30:22

Dodgeball tonight!!! Let's get after this thing!!!

CFJAX!!!

#1 ~ Welcome back BRITT...

We have missed you!!!

Brief warm-up + 500m Row

Silent Hill (brought to you by CFJAX)
For Time:
800m Run
40 Squats
40 Sit Ups
50 Push Ups
400m Run
30 Push Ups
30 Squats
40 Sit Ups
800m Run
20 Sit Ups
20 Push Ups
30 Squats

Brit ~ 27:55 (wt. bag)
Kate ~ 22:47 (vest)
Des ~ 26:00 (subbed 30-20-10 pull ups for push ups)
Oz ~ 25:03 (vest)
Simo ~ 23:29 (vest)
Feidt ~ 22:57 (vest)
tb ~ 23:37 (vest)

DO Work...

Work Hard...Do Work...NO Fear...Get After It...Work your Weakness...

However you say it...WE do it!!!

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

Most of us will never really have to worry about the first part of this statement (except for disease and old age), but the second part is VERY true!!!
Well...come to think of it...the first part of this statement can be applied in numerous ways...
You work with us, you have a better chance of surviving a fall down the stairs, car crash, stranded on a deserted island, falling off a cliff, parachute accident, being hit on your bike, you name any natural disaster & we will have better chances of surviving.

Brief Warm-Up
...then...

EMOM for 12 min:
Even ~ 3 OHS (approx 70%)
Odd ~ 3 Burpee Muscle Ups / 3 Burpee Pull Ups + 3 Dips
...REST...
EMOM for 12 min:
Even ~ 3 OHS
Odd ~ 10 T2B

Val ~ Set #1 as Rx...Set #2 (6 T2B)
Oz ~ Subbed D/U in 2nd Set ...Got 7 consecutive D/U in 2nd wave (PR...it is coming...patience)
Gatlin ~ Subbed D/U in 2nd Set
Bertag ~ did lighter OHS w/ 8 reps & 8 reps for Burpee Pull Ups (no dips)
Daliege ~ Set #1-OHS & T2B / Set #2-DL & Burpee Pull Ups
tb ~ done

Shoulder Mobility Drills Part 2

GREAT DAY!

It was a great day today! That workout was just what we needed to feel...
I say WE, as I think we all felt the same way...It was tough (as all WOD's should be), but it was not just a burner, it had some great strength components involved that really taxed the system...
I hope you all feel it a bit more tomorrow!!!

Warm-Up ~
Easy Run & Movement Prep

EMOM for 10:
3 Clean & Jerks, climbing to heavy

Broken Mary
2 ROUNDS for rounds, time & weight (18 Min Cap)

~ AMRAP in 5 Min:
5 HSPU
10 Pistols (alt. legs, 5/leg)
15 Pull Ups

~ 15 Back Squat (approx 75% of your 1RM Clean)
*bar must be taken from the floor!

WOD looks like 5 min AMRAP, 15 squats, 5 min AMRAP, 15 Squats

Oz ~ 2rnds / 2rnds / 14:19 @115#
Kate ~ 2rnds + 4 / 1rnd + 20 / 13:39 @ 90#
Feidt ~ 2rnds + 3 / 2rnds / 15:00 @ 165#
Gatlin ~ 2rnds / 1rnd + 25 / 14:00 @ 145#
Biba ~ 2rnds / 2rnds + 3 / 14:10 @ 175#
Val ~ 1rnd + 15 / 1rnd + 15 / 13:55 @ 95#
Simon ~ 2rnds + 8 / 1rnd + 25 / 14:19 @ 155#
tb ~ 2rnds / 2rnds / 14:06 @ 175

It's Good for You...

Not only does CF Inferno have some great WOD's... 
This is a great (quick) read...
If you are not (sore) then you are NOT adapting (getting better)...
Why am I always sore??  Not like wrecked, but just always feel a touch used.  I hear this question quite a bit and the answer to this is that you will always feel this way because you are forcing adaptation to your body.  Its when you dont feel this that you need to question what it is that you are doing.  When we hit you with "constantly varied functional movements done at high intensity", you will be using a variety of different muscles to perform the tasks.  Also since the intensity is different due to the time frames, even though it is as high as possible for that time domain or weight load, you will be using the muscles differently.  In the old globo gym style of working out, you would only really be sore when you started up, and then after a while, no matter how hard you worked, you really never got sore again.  This is because your body has adapted to the workouts that you are giving it.  Since we constantly change it up, your body is forced to adapt and improve itself to make the workouts "easier".  Constant adaptation  means you will feel that soreness regularly.  Now of course there is a difference between sore and SMASHED.  If you are really destroyed, then come in and do some mobility to keep those muscle moving and gliding.  If you are starting to feel tired, run down, not enjoying it, then take a break.  This is the reason for the 3 on and 1 off.  The off day is to let both your body and brain recover and rejuvenate so that you can hit the workouts with the required intensity to keep the adaptation high.  Listen to your body.  It will tell you how its doing and keep forcing that adaptation because then you constantly get better!
~http://www.crossfit-inferno.com

Warm-Up:
3 Rnds ~ 
30sec D/U
30sec HR Push Ups
30sec Pull Ups
30sec Rt "Shoot the Duck"
30sec Lft "StD"
30sec Arm Swings (shoulder mob.)

Its Good for You
For time:
800m Run
30 T2B
50 Wall Ball
400m Run
50 Wall Ball
30 T2B
800m Run

Buzzy ~ 19:58
Des ~ 23:11 (Birthday Girl)
Kate ~ 21:08 (45 K2E)
Feidt ~ 22:40
Bertag ~ 22:06
Biba ~ 24:00
Gatlin ~ 24:05
Oz ~ 26:00
tb ~ 22:02

It's Desi's Birthday today!!! She got away with letting me know after the WOD...
This was a nice B-Day wod, but I would have incorporated a little something special, had I remembered!  Then while we were talking after the WOD...it came out! Dang-It!!!

BTW ~ It is Ethan's Birthday tomorrow!!!

2-Min. Shoulder Drills ~ Part 1 of 4

Burpees AGAIN?!?!

Warm-Up ~ 2 Rnds:
5 Strict Pull Ups
10 HR Push Ups
15 Air Squats

Burgener Warm Up @ 45#

5-7 x 1 3-Pos. Snatch, climbing
#1-Low Hang (2-3" below knees)
#2-Hang (to knees)
#3-High Hang (from "pockets")
The emphasis is on getting under the bar

4 RFT ~ 
27 Box Jumps (24"/20")
20 Burpees
11 Squat Cleans (145# / 100#)

Oz ~ 22:56 (@100#)
Gatlin ~ 28:00
Simon ~ 24:50 (@130#)
Feidt ~ 25:24
Kate ~ 22:19 (@90#)
Des ~ 23-24 (sub 600m Run for burpees & Front Squats for Sqt. Clean
tb ~ 24:18

MURPH is 20 Days Away!!!

Are You Ready?!

WORKING...on weaknesses!

6 Things a CrossFitter won't Tell You 
...But ANYthing Once will!!!  You cannot be a part of ANYthing Once unless you are ready for TRUTH.
Honesty, sincerity and truth are crucial, and something we may be (or already have) losing in today's culture (feel goods).  HOW you go about stating these facts is THE science...

HEY &^%$# YOU STINK! 

vs. 

Have you washed your clothes lately (or jumped in the pool)?

Good natured jabbing/ribbing is a part of this group...
AND, at the same time...this group will defend/protect/support its members like none other!!!

If you dish it out...be able to take it!!!

SPEAL & CFJAX
Just some good thoughts...
Why do you do this? What is it really?

Taping your Hands...
Taking care of yourself...

Warm-UP
1000m Row
Mobility Work

VOLUME TRAINING
20 minutes - OTM:
Even = #1 Exercise Work
Odd = #2 Exercise Work

Oz ~ 4:20 / 7 x OHS (@75#) & 5 D/U
Gatlin ~ 5:00 / 7 x 1 2-Pos. Clean + 1 Jerk (climbing) & D/U
Des ~ YOGA
Daliege ~ ?:?? / 7 x 1 2-Pos. Clean + 1 Jerk (climbing) & D/U
tb ~ 3:52 / 10 Pistols (5ea leg) & 10' HS Walk

AFTER the RUN

Different Type of Intervals...

800m Run
Bar Warm-Up (prep for Cleans)

7 x 1 2-Position Clean + 1 Jerk, climbing (work to heavy set)
#1 Pos. = Clean from Floor
#2 Pos. = Low Hang (2" from floor / bar below knees)

6 Rnds for Individual Times:
20 Swings (55#/35#)
15 Burpees

REST = 1:1 for rnds 1,2,3
REST = 2:1 for rnds 4,5,6
Meaning take your work time and rest that amount for the first 3 rnds, then double the rest for the last 3 rnds.

It got tricky figuring out rest...so some may have been quicker...a few seconds difference in this WOD do not make a difference... 30-60 seconds DO!

Oz ~ tech work / 1:30 approximate average per rnd / 18:22 finish
Des ~ 1:30/1:32/1:34/1:36/1:38//1:40 (w/ sprawl subbed for burpees)
Val ~ 125# / 1:30/1:34/1:37/1:50//1:48//1:50
Kate ~ ?? / 1:41/1:25/1:35/1:35//1:40//1:40
Feidt ~ 185# / 1:27/1:31/1:36//1:32//1:36//1:27
SimO~ xx / 1:26/1:47/1:32/1:37//1:48//1:19
tb~ 185# / 1:14/1:17///1:21/1:18/1:19//1:16

This WOD was designed to be an ALL-OUT effort during your 35 Reps...REST was built in specifically for this... amazingly, the first time I had a longer (2:1) rest my time was the worst (had to run out to get 40's set for speed training so I took almost a 3:1 rest after the 2nd rnd, then 1:1 for 3,4,5 and 2:1 from 5-6 (which seemed to go as fast as the 1:1)

This is "interval training"...this type of training builds the engine better than any long-slow effort can...
Endurance can be sustained by most people...it is just a matter of how fast they will go...
Just doing more endurance does not get your 5K, 10K, Tri, or even mile time faster!
You will stay the same...even though you can now run a marathon!
If you want faster times, you must train intervals...
NOW your body understands what that "faster" sustained work feels like & it will adjust to it...try to maintain THAT effort!

TWO WODers doing this WOD for 6 Rounds:
Person A:
10 swings, 15-20sec rest, 10 swings, 15-20sec rest, 10 burpees, 15-20 sec rest, 5 burpees, 15-20 sec rest...
Person B:
20 swings, 15 burpees (rest = work)

Both types of WOD's are good...they serve two different purposes...
From the above:
WHICH is more intense for the WOD? and Why?

Where it began...

ANYthing Once has stayed true from the beginning by getting people together and being 'prepared for ANYthing at ANYtime'.... and from that start we have grown to have some favorites that we can't help but make into a tradition and we want to bring as many people along with us as we can...
If you are willing to TRY...
WE are willing to SUPPORT, ENCOURAGE, INSPIRE, CHEER, STRENGTHEN...

...well, you get the idea!!!

This is what started it all folks...JIGSAW!!!

Just some friends getting together to do something fun...turned into a group of ANYone that is willing!
Last week Jim Alft did his first 5K...this week he was our superhero and completed the Jigsaw (5K+)

This was the 5th Jigsaw Run...and it was our 5th annual outing...
Theme: Superheros (the best yet!)

Jigsaw 2013

There were more people for the post-run pic...just not my camera...
We will get more pics up this week!!!

As usual Jacob had to give his opinion on the run/theme...
Jacob ~ "It is going to be hard to beat this theme!"
That may be very true, but Ethan may be onto something with the underwear on the outside of his Green Lantern costume!
Any other suggestions...post to comments so we can go back next year and get a theme!

NEXT UP:

Wazeecha Tri

Jim Alft has never done one...First timer! Let's hope so!
Chris Feidt has never done one... Let's have this be his first!!!

FRIED - day

Yesterday was Val's B-Day!!!

Happy Birthday Val (little late on the blog)...

Syd had a GREAT post yesterday... Read & Reflect...truly awesome!!! Truth!

Wednesday was a cluster of WOD's... You know what you did!

Today ~ Friday ~ May 3rd ~ Day before the Jigsaw

Warm-Up:
EMOM for 10 Min:
10 Wall Balls

3-5min Rest

AMRAP for 20 Min:
15 Hand-Release Push Ups
15 Alternate-Grip Pull Ups (one overhand, one underhand grip)
*everytime you come off the bar you must switch which is overhand-grip and underhand-grip... If you get 15 in a row, the next time you are on the bar must be opposite.

GREAT DAY!!! Everyone went HARD...ripped calluses, torn hands, bloody fingers...
All in a days work!

Bertag ~ 7 rnds +??
Val ~ 7 rnds = 210 Reps
Feidt ~ 8 rnds + 24 Reps = 264 Reps
SimO ~ 9 rnds + 16 Reps  = 286 Reps
Gatlin ~ 6 rnds + 23 Reps = 203 Reps
Biba ~ 8 rnds = 240 Reps
tb ~ 10 rnds + 10 Reps = 310 Reps

JIGSAW tomorrow...

Meet @ Wazeecha at 8:30

Superhero Theme

or just come and call yourself

Jacob Bertagnoli 

(that is a hero enough for anyone!)

tb's house post-run (noonish)

bring chairs

&

anything else you would like to share

We will coordinate food and beverage after run...

Read This

37 Ways to be a Total Badass

This is the best thing I have read in a while. Honest and simple. In general, the readers of this blog abide by most of these principles. If you don't, you should.

Warning... there is some foul language.