4.23.2009

Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
PVC Overhead Squats
Burgener Wamup

Strength and Power W.O.D.
-- 
Power Clean (75% of 1rm) x 1; Split Push Jerk x 5
10 Rounds For Time
If the bar hits the ground during a set, terminate that set and start it over.

"You must begin to think of yourself as becoming the person you want to be."
~ David Viscott

The Go Green Tip of the Day
Clean up your Neighborhood
Do it yourself or find a group, just get out their and clean up your city or town. 
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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.