Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Circles

PVC Good Mornings 8 x's

PVC Overhead Squats 15 x's

Sit and Reach :30, :30

Inch Worms 5 x's

Bridges 3 x's

Gymnastic Practice

--

Wall Handstands

Strength and Power

--

Deadlift 

3 x 3

W.O.D.

--

Squat Thrusters 75 x's (males @ 95, females @ 65)

Rest for 3 Minutes

Hollow Holds 3 x :15

"Pain is weakness leaving the body"

~ A Navy Seals Slogan

The Go Green Tip of the Day

Go Paperless

Consider reading your newspaper and magazine subscriptions online. Switch to electronic banking and credit card payment, too. 

Alan and Brain's Climb Back Begins...

Dynamic Warmup

--

Super Joints Mobility Drills

Form Running Drills

Inch Worms 5 x's

Seated Trunk Twists 3 x's

Hamstring Lifts 25 x's

Alternating Knee Tucks 3 x's

Walking Hamstring/ Quad Stretches 

Gymnastics Practice

--

Forward Roll Practice

W.O.D.

--

5K For Time.

"Remember, even 13 year old girls are training 

three times per day."

~ Bro. Colm O'Connel

The Go Green Tip of the Day

Green Times

Get off junk mail lists. This site will even plant a tree for you!!!!

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Pass Troughs 25, 10 

PVC Circles 10 each side

Wall Good Morning :30

Ankle Holds :30 toes pointed out 

Ankle Holds :30 toes pointed in

Walking Quad/Hamstring Stretch 

Gymnastics Practice

--

Kipping Swing Practice 

Strength and Power

--

Back Squat - One Rep Max 

W.O.D.

--

Descending Ladder:

13 Burpees > 13 Pushups 

                   TO

1 Burpee > 1 Pushup

"It's Not Where You Have Been, It's Where Your Going."

~ Coach Tucker

The Go Green Tip of the Day

Paper Clips

If one out of every four workers reused their paper clips, it would save more than $1 million.

Reuse you paper clips, kids!!!!

Dynamic Warmup

--

Super Joints Mobility Drills

Inch Worms 5 x's

Bridges 3 x's

Walking Quad/Hamstring Stretch 5 x's

Squat Therapy

Gymnastics Practice

--

Wall Handstand Holds

:30, :45, Max

Strength and Power

--

Front Squat

3 x 1

Dips

3 x Max Reps

W.O.D.

--

Tabata Burpees 

"To excel, you have to pursue these activities 

at length and with intensity."

~ Geoff Colvin, Author of Talent is Overrated

The Go Green Tip of the Day

Philly Car Share

A non-profit organization that provides members with access 

to a fleet of hybrid vehicles on an hourly basis.

KG

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Shoulder Dislocates

PVC Ghost Pulling Knife

PVC Deadlift Practice (Coach's Tempo)

Jump Rope 2:00

Strength and Power

--

Press 

5 x 3

Sots Press

3 x max reps 

Males @ #65 Females @ #45 

W.O.D.

-- 

1:00 Double Unders

American Swings 50 x's

3 x's

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the WNBA draft, or women's dress sizes, or white wine is being discussed. I remain quiet, odd though that may seem. But seldom in this case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are about full squats."

~ Mark Rippetoe, Wit and Wisdom

The Go Green Tip of the Day

Cali Bamboo 

Bamboo Fencing, Bamboo Lumber, and Bamboo Poles.

Homeowners take a peek.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Pass Troughs

Inch Worms No Pushup 5 x's

Standing Windmill 5 x's

Barbell Good Mornings 8x's

Walking Quad / Hamstring Stretch 5 x's

W.O.D. 

--

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

Complete All of Each Exercise Before Moving To The Next. 

"To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other."

~ Carlos Castaneda 

The Go Green Tip of the Day

Pens 

Try to use refillable pens, pencils, and markers. Disposable plastic pens aren't recyclable, nor are they biodegradable. Throw one away, and it will still be in a landfill fifty thousand years from now.

The Comeback Begins.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Ghost Pulling Knife 2 x's

Arm Bars 3 x 3 

Bridges 3 x's

Inch Worms 5 x's 

Spiderman Stretch 3 x's 

Cossack Stretch 5 x's

Strength and Power

--

Sumo Deadlift High Pull

3 x 5 (each rep starts from stoppage)

Squat Thrusters

3 x Max reps (males @ 155lbs, females @ 95lbs)

W.O.D.

--

Perform 35 burpees in 1:30.

If you have already have achieved 30 reps in 1:30.

3 chances will be given if you are unable to perform the task. 

Each time we will add :15 per set.

"Get knocked down, stand up, and come back for more..."

~ Tupac Shakur

The Go Green Tip of the Day

 Cork Furniture

Daniel Michalik is designing eco-friendly, trendy lounge sets. Their made of cork, are lightweight, waterproof, seem durable, and renewable. Check his new site out at minima.us

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Side Bends 3 x's

Standing Windmills 3 x's

Barbell Good Morning 8 x's (slow)

Inch Worms 5 x's

Deep Squat Holds :15 :30 :45

Strength and Power

--

Back Squat

One Rep Max for the Day

W.O.D

--

Five Rounds for Max Reps of:

Body Weight Bench Press

Pull-ups

"Attitude is a little thing that makes a big difference."

~ Winston Churchill

The Go Green Tip of the Day

Earth Hour - March 28 2009 8:30 - 9:30p.m.

With the goal of 1 billion people switching off their lights as part of a global vote. VOTE EARTH is a global call to action for every individual, every business, and every community. Simply switch off your lights for one hour, and join your world for Earth Hour.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Inch Worms 5x's

Side Bends 3x's

Bridges 3x's

Seated Windmill 3x's

Strength and Power

--

Pull-ups

Max reps x 5

Heavy Suitcase Dumbbell Lunges

5L/5R x 5 

Narrow Grip Pushups

Max Reps x 4

GHD Situps 

1 x 25

1 x 20

1 x 15

"Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy one, we see genius. Because the people who are crazy enough to think they can change the world, are the one who do."

The Go Green Tip of the Day

Recycle Bank

You get a a recyclable can with a scan chip, you get rewards for the pounds you recycle.

www.recyclebank.com

Sinister Smile.

Dynamic Warmup

--

Super Joints Mobility Drills

Sansom Stretch 3x's

Jump Rope 1:00

Deep Squat Holds 5x's :20 each

Jump Rope 1:00

Cossack Stretch 5x's 

Strength and Power

--

Bench Press

Find Your One Rep Max For The Day

Push Press

3x1

Front Squats

3x3

W.O.D.

--

100 Situps 

You must go straight through OR

You start over, 3 chances will be granted

The greatest achievement is selflessness.

The greatest worth is self-mastery.

The greatest quality is seeking to serve others.

The greatest precept is continual awareness.

The greatest medicine is the emptiness of everything.

The greatest magic is transmuting the passions.

The greatest generosity is non-attachment.

The greatest goodness is a peaceful mind.

The greatest patience is humility.

The greatest effort is not concerned with results

The greatest mediation is a mind that lets go.

The greatest wisdom is seeing through appearances.

~Atisha

The Go Green Tip of the Day

Green Coffee

Hear are give three tips to look for:

1. Look for the fair trade certification.

2. Select Organic Coffee

3. Shoot for shade grown beans.

Keith URBN.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Good Mornings

PVC Overhead Squats

PVC Sumo Deadlift High Pulls

Gymnastics Practice

--

Wall Handstand Holds 1:00 :45 :30

Strength and Power

--

Deadlift 

Find Your One Rep Max

W.O.D.

--

21 American Swings

15 SDHP

9 Wall Ball Substitutes 

200 meters 

3 Rounds 

"Women who claim to be afraid to train hard because they "always bulk up to much"are often pretty bulky, or "skinny fat" (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.

~ Mark Rippetoe

The Go Green Tip of the Day

Find your local city garden.

Find a plot, bury seeds, watch grow.

Correcting The Bottom Of Your Squat 

Can Be Fun! 

Dynamic Warmup

--

Super Joints Mobility Drills

500 meter row (form rowing)

PVC Shoulder Pass Troughs 

Standing Windmills 5 x's each side

PVC Deadlift Practice (Coach Dictated Pace)

Walking Quad/Hamstring Stretches 5 x's each side

Strength and Power

--

Press

Find your one rep max lift for that day

W.O.D.

--

5R/5L Barbell Alternating Lunges 

5 Front Squats 

7 Rounds

:30 rest after each round

If you loose touch with your barbell, dumbbell, or kb you must start the round over

If you touch the floor with any of the equipment you must start the round over

"Our strength grows out of our weaknesses."

~ Ralph Waldo Emerson

The Go Green Tip of the Day.

Have a Happy St. Pats.

Drink A Green Beer!!

Click Here to read my latest restaurant review, Kanella.

Click Here to see this easy to do recipe.....

Lemon pepper tilapia with string beans wrapped in turkey bacon.

Dynamic Warmup

--

Super Joints Mobility Drills

Inch Worms 5 x's

10 Pushups

Bridges 5 x's 

25 Situps

Deep Squat Holds :15 :20 :30 1:00

25 Squats

Strength and Power

--

Back Squat - Find your 10 rep max

W.O.D.

--

100 Ring Pushup Workout

Click Here to see 10 sets, 10 reps, 10 different kinds of pushups

"If you cannot work with love but only with distate,

it is better that you should leave your work."

~ Kahlil Gibran

Go Green Festival 

Check out these cool new companies:

1) Green Gifts, Green Goods, Green Ideas. www.greensender.com 

2) Recycled Sailcloth Collection www.ellavickers.com

3) Kiwi Kids Magazine www.kiwimagonline.com

4) Green Magazine www.greenplanetparadise.com

5) We Add Up T- Shirt's www.weaddup.com

6) Sustainable Business Network www.sbnphiladelphia.org

7) Boho - Chic Eco Women's Magazine www.bohomag.com

8) Rain Organic Vodka www.rainvodka.com 

76ers Say Good-Bye to Spectrum Tonight

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Ghost Pulling the Knife

PVC Good Mornings

PVC Overhead Squats

Light Dumbbell Snatch Practice

Strength and Power

--

Dumbbell Chest Press

5 x 3 

Push Press

5 x 5 

W.O.D.

--

.25 Body Weight Dumbbell Snatches 3 x's each side

5 Burpees

AMRAP for 8 minutes 

"The key to success is to keep growing in all areas of life -

mental, emotional, spiritual, as well as physical."

~ Dr. J

The Go Green Tip of the Day

iPhone Application Replacing Books

Forget carrying around stacks of books for school, work, or vacation. Stanza on your iPhone or iPod lets you hold a lifetime's worth of reading in your pocket. 

Save the Trees!!

Books are only a tap away:

www.lexcycle.com

Burpee Statue?!?!?!

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Inch Worms without Pushup 5 x's

Standing Windmill 5 x's

Pink Panther 3 x's

Quad Stretch 5 x's

PVC Front Squat Form Practice (as needed)

Strength and Power

--

Front Squat 

3 x 5

W.O.D.

--

13 > 1 Descending Ladders

Burpees and Push-ups

"Those who think they have not time for bodily exercise will 

sooner or later have to find time for illness."

~ Edward Stanley

The Go Green Tip of the Day

Planet Green - New Discovery Channel

This new site helps you go green with sustainable living ideas, energy conservation tips, freecycle info, homemade remedy recipes, etc...

Corporate Love

Dynamic Warmup

--

Super Joints Mobility Drills

Bridges 5 x's

Standing Windmill 5 x's

Bathtub Push 5 x's

Side Bends 3 x's 

Gymnastics Practice

-- 

Take-offs 5 x's

Landings 3 x's

Kick-ups 4 x's

Strength and Power

--

Deadlift 3 x 5

W.O.D.

--

.25 Body Weight American Swings 100 x's 

"Mental toughness is to physical as four is to one."

~ Bob Knight

The Go Green Tip of the Day

Go Green Expo 2009

Buy Green, Live Green, Go Green

Purchase & Sell the Latest Green Products & Services

at the Nation's Premier Eco-Friendly Tradeshow

Philadelphia PA Convention Center March 13 - 15

www.GoGreenExpo.com

My Inspirational Box.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 30 x's

Standing Windmills 5 x's each side

Reach the Mark :10 :30: 1:00

Inch Worms with Push-up 5 x's

Walking Quad/Hamstring Stretch 10 yards each

Strength and Power

--

Weighted Pull-ups 

3 x 3

Dips

3 x Max reps

W.O.D.

--

100 meter sprints 10 x's

"It ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. It's how much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!

~Rocky Balboa 

The Go Green Tip of the Day

Prescription Medication

Never flush your unused or expired prescriptions down the toilet or drain. Pharmaceuticals in wastewater have been found to damage plants, fish, and animals. So only fill the prescriptions you need and you'll save yourself some money.

Don't Worry He Is Still Alive.

Dynamic Warmup 

--

Super Joints Mobility Drills

Inch Worms with Push-up 5 x's

Seated Windmill 3 x's each side

Sansom Stretch 5 x's each side

Gymnastics Practice

--

Take-offs 5 x's

Landings 5 x's

Kick-ups 4 x's

Strength and Power

--

Back Squat

5 x 1

W.O.D.

--

5 Rounds

200 Meter Sprint

20 Pushups

20 Situps

20 Jump Squats

"I came here to chew bubblegum and kick ass, 

and I'm all out of bubblegum."

~ Roddy Roddy Piper

The Go Green Tip of the Day

Spring is Coming - Turn off the Heat.

If you get a little chilly during a spring night, keep the heat off. Grab yourself a sweater. A light sweater adds about 2 degrees of heat and a heavy sweater about 4 degrees of heat. And you can put that terrible sweater your Aunt gave you last year to use.

Click Here to read my restaurant review of Estia. 

Click Here for my new recipe, the Overstuffed Omelet.

Me, Big Ben, and a Beer.

This is how I  concluded my first week of being the 1,000 Affiliate.

I must say it was an amazing week all around. I want to thank Greg and the whole CrossFit family for making it so memorable. I received emails from all over the globe expressing there passion for CrossFit. I made some new friends and  have seen why its so great to be an affiliate.

Not to mention the 1,000!!!!!

As for the weekend here, its finally going to be nice here in the Iladelph. There calling for the 60's today and well I could not be happier. Enjoy your weekend and check out some of my Philly lifestyle links for things to do.

GET SOME.

Train Like A Warrior Today.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Ghost Pulling Knife 5 x's each side

Reach the Mark :10 :30

Deep Squat Holds :10 :10 :10

Cossack Stretch 5 x's each side 

Strength and Power

--

Back Squat 5 x 5

Press 3 x 3 

W.O.D.

--

"Helen"

400 meter run

21 Swings

12 Pull-ups

3 Rounds

"Patience and persistence can bring down the tallest trees."

~ unknown

The Go Green Tip of the Day

Chalk

Request dust-free chalk. It limits potential exposure to airborne particlesthat aggravate asthma and other respiratory illnesses. Did you also know its the leading cause of school absenteeism?

Work Hard. Play Hard. 

The Health Lift

Dynamic Warmup

--

Super Joints Mobility Drills

Reach the Mark (hold for :10 :20 :30 :45 1:00)

Seated Windmill 5 x's each 

Ghost Pulling Knife 3 x's each

Side Bends 5 x's each 

Arm Bar Stretch 3 x's 3 

PVC Overhead Squat Practice

Strength and Power

--

Overhead Squat 5 x 3

Parallel Bar Dips 3 x Max Reps

Barbell Sit-ups 5 x 5

Back Extension 3 x Max Reps

"Strength does not come from physical capacity. It comes from an indomitable will."

~ Mahatma Gandhi

The Go Green Tip of the Day

Greener Grass Design 

Click Here to see a unique, curated collection of design goods for your home, office, family and pets. Gifts for weddings to birthdays - your search refined. 

Dynamic Warmup

--

300 Meter Row (form rowing)

Super Joints Mobility Drills

300 Meter Row (form rowing)

Pink Panther 3 x's each side

Standing Windill 3 x's each side

Deep Weighted Squat Holds :05, :10: :15, :30

Cossack Stretch 

PVC Deadlifting Technique 

Strength and Power

--

Deadlift

3x3

W.O.D.

--

13 swings descending to 1 swing

1 burpee ascending to 13 burpees

"May this day bring peace, prosperity, and grace."

~ Yogi Bhajan

The Go Green Tip of the Day

Pack a Waste-Free Lunch

Moms, business men, coaches, the list goes on and on about who pack daily lunches. Be conscience of eliminating plastic bags, plastic utensils, disposable containers, paper napkins, and those brown paper bags. Instead try a reusable lunchbox, eco-friendly water bottles, cloth napkins and silverware. 

Save money, Save waste.

Save CrossFit for the future.

THE 1,000th AFFILIATE 

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 50 x's 

Reach the Mark's 10, 20, 30, 45, 1:00 Minute Holds 

Bridges 5 x's

Hamstring Lever Lifts 25 x's Each

Walking Quad Stretches

Strength and Power

--

Save Your Energy For Today's W.O.D.

W.O.D.

--

"Barbara"

Five Rounds, Each For Time Of:

20 Pullups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

"The difference between a successful person and 

others is not a lack of strength, 

not a lack of knowledge, 

but rather in a lack of will."

~ Vincent T. Lombardi

The Go Green Tip of the Day

Workout Equipment Bags

Buy duffel bags and backpacks made from recycled materials over those made from petroleum-derived virgin polyester or PVC, which is less recyclable. If everyone who participated in activities did this, more than 180,000 pounds of plastic could be diverted from the trash.

Extra Reps For Giants Fans

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 30 x's

Inch Worms 5 x's

Reach The Mark 5 x's, 10, 20, 30, 45, 1:00 Second Holds

Medicine Ball Clean Progressions 

Strength and Power

- -

Power Clean 1 x; Followed by the Press 3 x's 

3 Total Times, Break Between Each Set

W.O.D.

--

3 Deadlifts

10 Burpees

5 Rounds

"The Magic Is In The Movement, 

The Art Is In The Programming,

The Science Is In The Explanation,

and The Fun Is In The Community."

~ Coach Greg Glassman

The Go Green Tip of the Day

Eco - Friendly Reusable Water Bottles

If you plan on leaving your house, grab your water bottle.

Try to stay away from buying plastic bottled water and plastic polycarbonate bottles.

You'll be helping the environment and your wallet.

Check out Sigg and Klean Kanteen for some cool eco-friendly choices.