4.06.2009


Dynamic Warmup 
-- 
Super Joints Mobility Drills
Sit and Reach :30
Toe Touches :30 :30 
Medicine Ball Clean Practice (Coach's Tempo)

Strength and Power
--
Power Clean
5 x 1

W.O.D.
--
100 Meter Lunge
20 Pushups
20 Situps
100 Meter Lunge
15 Pushups
15 Situps
100 Meter Lunge
10 Pushups
10 Situps
100 Meter Lunge
5 Pushups 
5 Situps

"CrossFit has the potential to change popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful like re-bar and manhole covers."
~ Mark Rippetoe

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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.