3.10.2009

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
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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.