3.18.2009

Sinister Smile.

Dynamic Warmup
--
Super Joints Mobility Drills
Sansom Stretch 3x's
Jump Rope 1:00
Deep Squat Holds 5x's :20 each
Jump Rope 1:00
Cossack Stretch 5x's 

Strength and Power
--
Bench Press
Find Your One Rep Max For The Day

Push Press
3x1

Front Squats
3x3

W.O.D.
--
100 Situps 
You must go straight through OR
You start over, 3 chances will be granted

The greatest achievement is selflessness.
The greatest worth is self-mastery.
The greatest quality is seeking to serve others.
The greatest precept is continual awareness.
The greatest medicine is the emptiness of everything.
The greatest magic is transmuting the passions.
The greatest generosity is non-attachment.
The greatest goodness is a peaceful mind.
The greatest patience is humility.
The greatest effort is not concerned with results
The greatest mediation is a mind that lets go.
The greatest wisdom is seeing through appearances.
~Atisha

The Go Green Tip of the Day
Green Coffee
Hear are give three tips to look for:
1. Look for the fair trade certification.
2. Select Organic Coffee
3. Shoot for shade grown beans.
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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.