4.13.2009

Stairs Does it Again.

Dynamic Warmup
--
Static Stretch Series
Super Joint Mobility Drills
Side Bends 3 x's
Standing Windmill 5 x's
Walking Quad/Hamstring Stretch 10 Yards
Walking Pivot Squats 10 Yards
10 Yard Sprints 2 x's 50% Max Speed
Walking Lunge and Twist 10 Yards
Walking Reverse Lunge and Twist 10 yards
10 Yard Sprints 2 x's 75% Max Speed
Walking Spiderman 10 yards
10 Yard Sprints 2 x's 100% Max Speed

Strength W.O.D.
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20 Rep Back Squat
Using Your 10 Rep Max Weight, Perform 20 Squats Without Letting The Bar Touch The Floor or Rack. Failing to do so requires a restart with 5 less pounds after each failure.

Rest 5:00
50 GHD Situps

"The back squat is KING for building size and strength.. 
it should be regarded as THE most useful free weight exercise."
~ Stuart McRobert

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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.