3.31.2009


Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Circles
PVC Good Mornings 8 x's
PVC Overhead Squats 15 x's
Sit and Reach :30, :30
Inch Worms 5 x's
Bridges 3 x's

Gymnastic Practice
--
Wall Handstands

Strength and Power
--
Deadlift 
3 x 3

W.O.D.
--
Squat Thrusters 75 x's (males @ 95, females @ 65)

Rest for 3 Minutes
Hollow Holds 3 x :15

"Pain is weakness leaving the body"
~ A Navy Seals Slogan

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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.