3.17.2009

Keith URBN.

Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Good Mornings
PVC Overhead Squats
PVC Sumo Deadlift High Pulls

Gymnastics Practice
--
Wall Handstand Holds 1:00 :45 :30

Strength and Power
--
Deadlift 
Find Your One Rep Max

W.O.D.
--
21 American Swings
15 SDHP
9 Wall Ball Substitutes 
200 meters 
3 Rounds 

"Women who claim to be afraid to train hard because they "always bulk up to much"are often pretty bulky, or "skinny fat" (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.
~ Mark Rippetoe

The Go Green Tip of the Day
Find your local city garden.
Find a plot, bury seeds, watch grow.
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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.