2.24.2009

The Magic Pill is Hard Work. 

Dynamic Warmup
--
Super Joints - Mobility Drills
Inch Worms with Pushup 5 x's
Reach the Mark 10 x's
Bridge 3 x's
Sansom Stretch 3 x's
Cossack 5 x's

Strength and Power
--
Press 3 x 5

W.O.D.
--
25 Ring Dips
25 Front Squats (#95 male, #65 female)
3 Rounds

"Leaders establish the vision for the future and set the strategy for getting there; they cause change. They motivate and inspire others to go in the right direction and they, along with everyone else, sacrifice to get there."

Be a Leader Not a Follower.

The Go Green Tip of the Day
Fruit
Try to limit purchases of canned fruit, and substitute fresh fruit. I can't remember the last time I ate canned fruit. The process involved with canning the fruit is at least ten times more energy intensive than picking up fresh fruit. Not to mention the additives!!! 
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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.