2.27.2009

Strength is a Skill.

Dynamic Warmup
--
Pvc Pass Through
Inch Worms 5 x's
Windmill 5 x's each side
Bridges 3 x's
Weighted Squat Holds 5 x's, 5 Second Holds

Strength and Power
--
Push Press 
Max for the Day

W.O.D.
--
Barbell Thrusters 95 x's (males #95, females #65)
Power Clean the Barbell After Every Stoppage
Count the Amount of Times You Stopped

"To Press A Lot You Must Press A Lot."
~ Pavel 

The Go Green Tip of the Day
Reduce, Reuse, Recycle.
Green is Gorgeous.
By recycling 90 percent of the waste that would otherwise go to a landfill, a single elementary school could save $6,000 per year in landfill deposit costs.

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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.