4.08.2009


Dynamic Warmup
--
Series of Static Stretches
Toes Touch Variations :30 each
Sit and Reach :30 each
Wall Good Morning :30 each
Super Joints Mobility Drills
PVC Pass Troughs
PVC Cirlces
PVC Trunk Twists
Double Under Practice 5 mins

Strength and Power
--
Military Press
5 x 5

W.O.D.
--
2000 Meter Row
2:00 Minute Rest
Hollow Holds 5x :20

"The first wealth is health"
~ Emerson

The Go Green Tip of the Day
Unplug and Turn Off
Its an easy one. Everyone can and should be doing this.
Every time you leave your home turn off all the lights, tv's, etc.
If you plan to leave for vacation or a long weekend, unplug your gadgets! 

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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.