3.30.2009

Alan and Brain's Climb Back Begins...

Dynamic Warmup
--
Super Joints Mobility Drills
Form Running Drills
Inch Worms 5 x's
Seated Trunk Twists 3 x's
Hamstring Lifts 25 x's
Alternating Knee Tucks 3 x's
Walking Hamstring/ Quad Stretches 

Gymnastics Practice
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Forward Roll Practice

W.O.D.
--
5K For Time.

"Remember, even 13 year old girls are training 
three times per day."
~ Bro. Colm O'Connel

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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.