3.05.2009

Train Like A Warrior Today.

Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
Ghost Pulling Knife 5 x's each side
Reach the Mark :10 :30
Deep Squat Holds :10 :10 :10
Cossack Stretch 5 x's each side 

Strength and Power
--
Back Squat 5 x 5
Press 3 x 3 

W.O.D.
--
"Helen"
400 meter run
21 Swings
12 Pull-ups
3 Rounds

"Patience and persistence can bring down the tallest trees."
~ unknown

The Go Green Tip of the Day
Chalk
Request dust-free chalk. It limits potential exposure to airborne particlesthat aggravate asthma and other respiratory illnesses. Did you also know its the leading cause of school absenteeism?

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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.