4.20.2009



Dynamic Warmup
--
PVC Pass Troughs 20, 10 closer grip
Inchworms 5 x's
Deep Squat Holds :10 3 x's
Quad Stretches 5 x's
Heel Toe Raises 50 x's

Strength and Power
--
Back Squat 
5 x 5

W.O.D.
-
"Annie"
100 Pullups
100 Pushups
100 Situps
100 Squats
For Time

"I have 1 key point for this... If I coach you, and you decide to go longer than I tell you, you just decided to get coached by someone else. Ask around and you will hear from former athletes I coached. They can’t hide it from me either. It's real obvious when they do it, because they can’t recover and go hard the next time I need them to. It’s the same thing with a crappy diet too."
~ Brian MacKenzie

The Go Green Tip of the Day
Milk
When you plan on building mass, buy your milk in gallons not those silly little ones.
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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.