3.03.2009


Dynamic Warmup
--
300 Meter Row (form rowing)
Super Joints Mobility Drills
300 Meter Row (form rowing)
Pink Panther 3 x's each side
Standing Windill 3 x's each side
Deep Weighted Squat Holds :05, :10: :15, :30
Cossack Stretch 
PVC Deadlifting Technique 

Strength and Power
--
Deadlift
3x3


W.O.D.
--
13 swings descending to 1 swing
1 burpee ascending to 13 burpees

"May this day bring peace, prosperity, and grace."
~ Yogi Bhajan

The Go Green Tip of the Day
Pack a Waste-Free Lunch
Moms, business men, coaches, the list goes on and on about who pack daily lunches. Be conscience of eliminating plastic bags, plastic utensils, disposable containers, paper napkins, and those brown paper bags. Instead try a reusable lunchbox, eco-friendly water bottles, cloth napkins and silverware. 
Save money, Save waste.
Save CrossFit for the future.

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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.