3.22.2009


Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
Side Bends 3 x's
Standing Windmills 3 x's
Barbell Good Morning 8 x's (slow)
Inch Worms 5 x's
Deep Squat Holds :15 :30 :45

Strength and Power
--
Back Squat
One Rep Max for the Day

W.O.D
--
Five Rounds for Max Reps of:
Body Weight Bench Press
Pull-ups

"Attitude is a little thing that makes a big difference."
~ Winston Churchill

The Go Green Tip of the Day
With the goal of 1 billion people switching off their lights as part of a global vote. VOTE EARTH is a global call to action for every individual, every business, and every community. Simply switch off your lights for one hour, and join your world for Earth Hour.


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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.