2.23.2009

Beat Them With Heart Not Muscle.

Dynamic Warmup
--
Super Joints - Mobility Drills
Inch Worm With Pushup - 5 x's
Dumbbell Bottom Squat Holds - 5 x's, 10 Second Hold
Bridge - 3 x's 
Cossack Stretch - 3 x Each Side

Strength and Power
--
Back Squat 5 x 5
Strict Pull-ups With Neutral Grip 3 x max reps

W.O.D.
--
30, 20, 10 
Situps, Incline Pushups.

"The biggest thing in the world -
bigger than the ocean and the sky -
is your heart."
~Do Hyun Choe (Sugi Master)

HOW MUCH HEART DO YOU HAVE!?!?!

The Go Green Tip of the Day
Farmer's Market vs. Supermarket
Try doing some of you local shopping at a local farmer's market. And if you can, walk or bike there. Of the total energy used in the United States per year, 4 percent is used, and between 10 and 13 percent is used to transport it. On average, U.S. supermarket food travels 1,500 to 2,500 miles before it reaches the family table. Buying local food can reduce the amount of petroleum consumed to transport your dinner by as much as 95 percent.

"CrossFit's New Three-Dimensional Definition of Fitness and Health" 
by Greg Glassman
Crossfit Journal Video Preview
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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, , flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or Six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports . - - Coach Greg Glassman, Crossfit Founder.