4.29.2009


Dynamic Warmup
--
Standing Toe Touch :15
Myofascial Release
Super Joints Mobility Drills
Standing Toe Touch :15

Strength and Power
-- 
Squat Cleans
3 x 5

Push Press 
3 x 5

Weighted Dips
2 x 5 - 8 

Weighted Situps
3 x 5

"We all have great inner power.
The power is self-faith.
There's really an attitude to winning before you win.
And you have to be hungry.
You have to want to conquer."
~ Arnold

The Go Green Tip of the Day
A voluntary program that supports the usage of electricity produced by renewable resources
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1 comment:

Joe Petrusky said...

L: C2 3 x 500m

930, 1030, URBN: CrossFit Running Drills:
Ball of foot hops; 3 x 3
Wall Drill 3 x 20
Full lunge (exaggerated pulls) 3 x 10 each
4 x 400 (2 min rest between each)

April 29, 2009 at 9:57 PM

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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.