4.30.2009

Captain Barbell.
Dynamic Warmup
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PVC Pass Troughs
Inch Worms 5 x 's (3 pushups each)
Double Under Practice 5:00
Reach the Marks :10 :20 :30 :45
Bridge 5 x's
Spidermans 5 x's

Strength and Power
--
Press
3 x 5 

W.O.D.
--
21-15-9
Ring Dips
Knees to Elbows
Ring Pushups

"Your stomach shouldn't be a waste basket."
~ Unknown

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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.