3.15.2009


Dynamic Warmup
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Super Joints Mobility Drills
Inch Worms 5 x's
10 Pushups
Bridges 5 x's 
25 Situps
Deep Squat Holds :15 :20 :30 1:00
25 Squats

Strength and Power
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Back Squat - Find your 10 rep max

W.O.D.
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100 Ring Pushup Workout
Click Here to see 10 sets, 10 reps, 10 different kinds of pushups

"If you cannot work with love but only with distate,
it is better that you should leave your work."
~ Kahlil Gibran
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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.