3.13.2009

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
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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.