4.17.2009

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Dynamic Warmup
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Walking Quad Stretch 10 yards
Walking Hamstring Stretch 10 yards
50% Max Speed Sprint 20 yards x 2
Walking Hamstring Lifts 10 yards
Walking Hamstring Lifts (across the body) 10 yards
75% Max Speed Sprints 20 yards x 2
Heel to Butts 10 yards
High Knees 10 yards
100% Max Speed Sprints 20 yards x 2
Heel and Toe Raises x 50

W.O.D.
--
"Kelly"
400 Meter Run
30 Box Jumps (24 inch)
30 Wall Balls (20lb ball)
5 Rounds For Time

"I am a fitness whore, I don't care you feel, only about performance."
~ Greg Glassman

The Go Green Tip of the Day
Spring Clean
It's nice out, clean your yard, get your garden growing, make your area a better one.
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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.