3.26.2009



Dynamic Warmup
--
Super Joints Mobility Drills
Inch Worms 5 x's
Bridges 3 x's
Walking Quad/Hamstring Stretch 5 x's
Squat Therapy

Gymnastics Practice
--
Wall Handstand Holds
:30, :45, Max

Strength and Power
--
Front Squat
3 x 1

Dips
3 x Max Reps

W.O.D.
--
Tabata Burpees 

"To excel, you have to pursue these activities 
at length and with intensity."
~ Geoff Colvin, Author of Talent is Overrated

The Go Green Tip of the Day
A non-profit organization that provides members with access 
to a fleet of hybrid vehicles on an hourly basis.

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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.