3.30.2009


Dynamic Warmup
--
Super Joints Mobility Drills
PVC Pass Troughs 25, 10 
PVC Circles 10 each side
Wall Good Morning :30
Ankle Holds :30 toes pointed out 
Ankle Holds :30 toes pointed in
Walking Quad/Hamstring Stretch 

Gymnastics Practice
--
Kipping Swing Practice 

Strength and Power
--
Back Squat - One Rep Max 

W.O.D.
--
Descending Ladder:
13 Burpees > 13 Pushups 
                   TO
1 Burpee > 1 Pushup

"It's Not Where You Have Been, It's Where Your Going."
~ Coach Tucker

The Go Green Tip of the Day
Paper Clips
If one out of every four workers reused their paper clips, it would save more than $1 million.
Reuse you paper clips, kids!!!!
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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.