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CoreyEulas

Guys at LinkBuildr wrote the most comprehensive post about this (that I've seen) in October including tons of links to other articles about this.

Good luck.

CoreyEulas

Just a few considerations:

You are linking from the menu and body of content to internal pages with arguably aggressive anchor text. There are plenty of articles that debate this practice and often would say the second link will not carry the anchor text. There is a really cool article about this here and I know Rand wrote an earlier one ages ago. I haven't tested it - so I can't 100% either way. Just something to think about when doing this strategy. Test it - and let me know what you come up with.
I don't get the internal linking to your sports website page, with the anchor text "web design skills". My best practice of internal linking is users first. Make it so a user is reading the article and can jump to a page that they would want to click on. (see what I did above - kind of similar approach).
Seems odd your H1 is below the fold, and is the same exact font/color as the titles above it.
I would say your a bit overagressive with your strategy, especially since I did a quick review of sites that do rank for these terms and yours stands out as the most aggressive. I'd suggest writing copy for the users not the search engines, and re-visit your content afterwards to find creative ways to integrate phrases that you'd ideally like to rank for.
Why not put some ALT tags on your page, especially your logo. Seems like "home" is pretty weak.

Best of luck on your SEO journey.

CoreyEulas

The dash doesn't make it two words, and isn't more valuable Hence the reason it was available for registration.
Doesn't make sense to 301 it. And once your start engaging in this strategy you run the risk of appearing malicious, as explained here: http://www.youtube.com/watch?v=91XhqF6iZk0
The reason you're not ranking is because you have no links. A quick check on OSE shows that. I'd say read this about link building, roll up the sleeves and get busy :).

Good luck!