3.08.2009

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.


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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.