4.15.2009


Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
PVC Trunk Twists
PVC Overhead Squats
20 Each

Burgener Warmup

Light Turkish Getup Progressions

W.O.D.
--
50 Turkish Get Ups 
(sandbag, heavy bag, small person, get heavy and creative)

"Put yourself in a state of mind where you say to yourself, "Here is an opportunity for me to celebrate like never before, my own power, my own ability to get myself to do whatever is necessary""
~ Tony Robbins

Th Go Green Tip of the Day
The Art Museum Steps
This is for those who just wont get off that damn treadmill.
Go to your art museum and hit the steps running.
And yes you can put some Rocky music on your ipod,
 just try not to hum it out loud.
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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.