4.14.2009


Dynamic Warmup
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Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Circles
Barbell Good Mornings
KB Squat Holds
Arm Bars

Strength and Power
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3 Rounds
Squat Clean x 1
Squat Thrusters x 10 (male @ 135lbs, females @ 75)
1:00 Break 

W.O.D.
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5 Rounds
7 Ring Pullups 
9 Ring Dips
11 Ring Pushups

"Gymnastics has helped me so much, its taught me how to be dedicated to something, how to work hard, how to achieve your goals, also to be organzied and how to try to balance my life out. I think it has helped me in school too because it has kept me organized and I’m always striving for a goal."
~ Shannon Miller

The Go Green Tip of the Day
Check out the article from Planet Green; five office chairs combine recycled and recyclable materials with ergonomic precision, making for a productive workday.
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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.