4.20.2009


Dynamic Warmup
--
PVC Pass Troughs
PVC Shoulder Circles
PVC Ghost Pulling the Knife
Barbell Good Mornings 8 x's
Sansom Stretch 5 x's

Strength and Power
--
Bench Press
5 x 5

Push Press
1RM

W.O.D.
--
21-15-9
Overhead Squats
GHD Situps

"The more you care, the stronger you can be."
~ Jim Rohn

The Go Green Tip of the Day
Check out their site to some great organic dairy products, articles, and information.
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

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.