3.25.2009

KG

Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Shoulder Dislocates
PVC Ghost Pulling Knife
PVC Deadlift Practice (Coach's Tempo)
Jump Rope 2:00

Strength and Power
--
Press 
5 x 3

Sots Press
3 x max reps 
Males @ #65 Females @ #45 

W.O.D.
-- 
1:00 Double Unders
American Swings 50 x's
3 x's

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the WNBA draft, or women's dress sizes, or white wine is being discussed. I remain quiet, odd though that may seem. But seldom in this case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are about full squats."
~ Mark Rippetoe, Wit and Wisdom

The Go Green Tip of the Day
Bamboo Fencing, Bamboo Lumber, and Bamboo Poles.
Homeowners take a peek.
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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.