4.13.2009


Dynamic Warmup
--
Super Joints Mobility Drills
Inch Worms with Hindu Push 10 x's
Seated Windmill 5 x's
Forward Rolls 5 x's 
Cossack Stretch 5 x's
Skin The Cat 3 x 10

W.O.D. 
--
   "Lynne"
5 Rounds of 
Max Rep Body Weight Bench Press 
Max Rep Pullups

Rest as needed between rounds.

"One strike away; nothing-and-two, the count to Hinske. Fans on the their feet; rally towels are being waved. Brad Lidge stretches. The 0-2 pitch — swing and a miss, struck him out! The Philadelphia Phillies are 2008 World Champions of baseball! Brad Lidge does it again, and stays perfect for the 2008 season! 48-for-48 in save opportunities, and watch the city celebrate! Don't let the 48-hour wait diminish the euphoria of this moment, and the celebration. And it has been 28 years since the Phillies have enjoyed a World Championship; 25 years in this city with a team that has enjoyed a World Championship, and the fans are ready to celebrate. What a night!"
~ Harry Kalas

The Go Green Tip of the Day
Make a difference, go green with your Phillies today.
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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.