3.20.2009


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
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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.