3.04.2009

The Health Lift

Dynamic Warmup
--
Super Joints Mobility Drills
Reach the Mark (hold for :10 :20 :30 :45 1:00)
Seated Windmill 5 x's each 
Ghost Pulling Knife 3 x's each
Side Bends 5 x's each 
Arm Bar Stretch 3 x's 3 
PVC Overhead Squat Practice

Strength and Power
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Overhead Squat 5 x 3
Parallel Bar Dips 3 x Max Reps
Barbell Sit-ups 5 x 5
Back Extension 3 x Max Reps

"Strength does not come from physical capacity. It comes from an indomitable will."
~ Mahatma Gandhi

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2 comments:

CrossFit Fort Meade said...

Joe,
You're very welcome! Glad to see more Love for CrossFit in the city of brotherly love! I'm orginially from the Northeast, been kicking around the Marines for 15 years. Next time I'm home I'll try to stop in.
Semper Fi,
John Hoffner
CrossFit Fort Meade

March 5, 2009 at 8:16 AM
CrossFit Fort Meade said...

Joe,
Dude, don't tempt me with your delicious cheese steaks, soft pretzels and tasty-kakes! There's no room for that in the Zone! There will probably be room for a hella cheat meal that weekend, but that is what weekends are for!
See you there, please don't mind out ghetto box it's purely functional!
Semper Fi
John

March 5, 2009 at 4:44 PM

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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.