4.06.2009


Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Circles
Inch Worms 5 x's
Bridges 3 x's
Walking Quad/Hamstring Stretches 5 x's
Deep Squat Holds :10 :15 :30 

Strength and Power
--
Chins
3 x max reps

Back Squats
5 x 5

Dips
3 x max reps

W.O.D.
-- 
50R/50L KB Snatches 
For Time

"Monday is the key day of the week"
~ Gaelic Proverb

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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.