3.09.2009

My Inspirational Box.

Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs 30 x's
Standing Windmills 5 x's each side
Reach the Mark :10 :30: 1:00
Inch Worms with Push-up 5 x's
Walking Quad/Hamstring Stretch 10 yards each

Strength and Power
--
Weighted Pull-ups 
3 x 3

Dips
3 x Max reps

W.O.D.
--
100 meter sprints 10 x's

"It ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. It's how much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!
~Rocky Balboa 

The Go Green Tip of the Day
Prescription Medication
Never flush your unused or expired prescriptions down the toilet or drain. Pharmaceuticals in wastewater have been found to damage plants, fish, and animals. So only fill the prescriptions you need and you'll save yourself some money.


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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.