3.23.2009

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
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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
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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.