4.01.2009

Hitting a Handstand.

Dynamic Warmup
--
Super Joints Mobility Drills
Sit and Reach :30
Wall Good Mornings :30 :30
PVC Pass Troughs
PVC Shoulder Circles
1:00 Jump Rope
Walking Pistols 5 x's
1:00 Jump Rope
Walking Quad / Hamstring Stretch
1:00 Jump Rope
Standing Forward Rolls 10 x's

Strength and Power
--
Overhead Squat
5 x 5

Dumbbell Chest Press
5x5

W.O.D
--
500 Meter Row
1:00 Recovery
125 Situps

"You must be the change you want to see in the world"
~ Mahatma Gandhi

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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.