4.22.2009

Where in the world is your trainer?

Dynamic Warmup
--
PVC Pass Troughs 20 x easy; 10 x difficult
PVC Circles 10 x each direction
PVC Good Mornings 10 x each direction
PVC Trunk Twist 10 x each direction
PVC Deadlifting (coach's tempo)

Gymnastics Practice
--
Forward Rolls
Skin the Cat 3 x 10

Strength and Power
--
Deadlift 
1 x 5

W.O.D.
--
21 Dumbbell Front Squats (#25 males, #15 females)
15 Situps
9 Pushups
AMRAP 7:00 minutes 

"I love proving people wrong."
~ Ed Belfour 

The Go Green Tip of the Day
Keds Green Label Canvas Sneakers - Organic Cotton, Recycled Rubber & Non-Toxic Dyes
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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.