ALWAYS DO FULL SQUATS

Partial squats are never good.

They neglect the hips and hamstrings.

When an athlete stops above parallel

His knee joints are forced to halt the

Downward momentum.

But once the athlete goes below parallel

that stress is transferred to the more

Powerful groups in the hips, hamstrings,

And adductors.

Full squats keep all these muscle groups

Proportionately strong.

Bill Starr

Strength Coach

John Hopkins University

Sept. 1997

TGIF.

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

PVC Ghost Pulling Knife

PVC Good Mornings

PVC Trunk Twists

Strength

--

Press

3 x 5 

W.O.D.

--

Hill Sprint

50 Swings

Rest (Walk Down the Hill)

-

Hill Sprint

50 Pushups

Rest 

-

Hill Sprint

50 Russian Swings

Rest

_

Hill Sprint 

50 Squats

"Life is a challenge, meet it."

~ Mother Theresa 

The Go Green Tip of the Day

Phone Books

Call to stop your phone book delivery 

and use an online directory instead.

Dynamic Warmup

-- 

CFL Track Warmup

W.O.D.

--

Run: 45 Min TT

"There is no challenge more challenging

 than the challenge to improve yourself."

~ Michael Staley

The Go Green Tip of the Day

One Day of No Tv

Try it, see if it kills you.

Dynamic Warmup 

--

PVC Pass Troughs

PVC Circles 

Barbell Good Mornings

PVC Back Squat (Coaches Tempo)

PVC Deadlift  (Coaches Tempo)

Strength and Power

--

Back Squat 

3 x 5 

Deadlift 

1 x 5

Chinups

3 x Max Rep

W.O.D.

--

33 Burpees in 1:30

If you can not complete the above task, do so again adding :15, and 

continue to do so until completed.

"Burpees Suck."

~ Everyone

The Go Green Tip of the Day

Lavera Sunscreen

Organic mineral based sunscreen. SPF 40 and safe for all.

Dynamic Warmup

--

Walking Quad Stretch - 10 yards

Walking Ham Stretch - 10 yards

Walking One Leg Squats - 10 yards

Walking Lunge and Twist - 10 yards

Jog 100 yards

Deep Squat Holds - :10 :15: :30

Spidermans - 3 each

Cossack Stretch - 5 each

Run 50 yards

Toe and Heel Raises - 50 each

Sprints 20 yards - 75% maximum speed

W.O.D.

--

800 meter sprint

600 meter sprint

400 meter sprint

200 meter sprint

100 meter sprint

50 meter sprint

Rest between rounds is the amount of time it took you to complete the previous round.

Your total time to complete, is your time.

"Out of difficulties grows miracles."

~ Jean De La Bruyere 

The Go Green Tip of the Day

Philly to New York?

Amtrak it.

Have a great Memorial Day!

Today, create a workout that you can do with your family and friends. Go for a run, lift heavy, enjoy a bike ride, 

teach everyone to squat!!

Just have fun.

"A hero is someone who has given his or her life

 to something bigger than oneself."

~ Joseph Campbell

Dynamic Warmup

-- 

Track Warmup

W.O.D.

-- 

Find a big hill

Run the big hill

5 x's

"A horse gallops with his lungs,

Perseveres with his heart,

And wins with his character."

~ Tesio

The Go Green Tip of the Day

Greener Horsekeeping

10 top ways to make your horse barn more eco-friendly.

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

PVC Ghost Pulling Kife

Barbell Good Mornings

Inch Worms

Strength and Power

--

Deadlift

1 x 5

Power Clean

3 x 3 

Weighted Chins

5 x 1 

W.O.D.

--

200 Situps 

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.

~ Arnold 

The Go Green Tip of the Day

Green Paper Products

Biodegradable Products and Compostable Green Products

Dynamic Warmup

--

Walking Quad and Ham Stretches 

Walking Lunge and Twist

Reverse Walking Lunge and Twist

Jog 50 yards

Pose Running Drills

Sprint 10 yards 50%

Pose Running Drills

Sprint 10 yards 75%

W.O.D.

--

Sprints

50 yards x 20

"It is a dream until you write it down,

then it is a goal."

~ Anonymous 

The Go Green Tip of the Day

Dog Collars and Leashes 

I bet you didn't know that nylon dog collars emits nitrous oxide - a greenhouse gas. 

Replacing your dog collar with friendly organic materials is the right choice.

GET WELL JIM.

Dynamic Warmup

--

Inch Worms 5 x's

Bridges 3 x's

Back Squat Therapy

Strength and Power

--

Back Squat 

3 x 5

Pullups

3 x Max Reps

Dumbbell Situps

3 x 8 - 12

Pushups

3 x Max Reps 

"When a warrior learns to stop the internal dialogue, 

everything becomes possible;

 the most far-fetched schemes become attainable."

~ Carlos Castaneda

The Go Green Tip of the Day

Green Grow Farms

Philly's grower of flowers, food, and neighborhoods. 

Rest - Weekend

Dynamic Warmup

--

Inch Worms 

Bridges

Kb Arm Bars

Forward Rolls

Sansom Stretch

Strength and Power

--

Dumbbell Chest Press

3 x 5

Push Press 

3 x 3

Clean and Jerk 

1 x 5

Back Extensions 

3 x 12

"I used to be sane, but I got better."

~ Unknown

The Go Green Tip of the Day

Go Green - Summer Edition

Planet Discovery, gives us easy ways to go green this summer.

Dynamic Warmup

--

Standing Toe Touches (alternating foot positioning)

Walking Quad and Ham Stretches 

50 yard jog

Walking Kickups 

Walking Across the Body Kickups

50 yard Jog

Deep Squat Holds

20 Yard Medium Sprint

Pose Running Drills

W.O.D.

--

1 Mile TT

"The only one that can beat me is me."

~ Michael Johnson

The Go Green Tip of the Day

Reynolds Wrap

Reynolds wrap aluminum foil is now 100% recycled....

Dynamic Warmup

--

PVC Pass Troughs

PVC Cirlces

Barbell Good Mornings

Inch Worms

Bridges

Double Under Practice

Strength and Power

--

Deadlift 

1 x 5 

W.O.D.

--

13, 12, 11, ........1

Burpees

Pullups

"Let's kill these fuckers."

~RML

The Go Green Tip of the Day

The Green Wine Guide

It's all about organic, sustainable, eco-friendly wines....

Learning from the best,

Sharing with the rest.

Dynamic Warmup

--

Walking Quad and Hamstring Stretches - 10 yards each

Walking Lunge And Twist - 10 yards

10 yard jog

Reverse Walking Lunge and Twist - 10 yards

Walking Straight Leg Kicks - 20 yards

10 yard medium speed sprint

Spiderman Stretch 5 x's 

Heel and Toe Raises 50 x's increasing speed

10 yard sprint

W.O.D.

--

100 Meter Sprints 

10 Rounds

"Obsessed is just a word the lazy use to describe the dedicated."

~ Anonymous 

The Go Green Tip of the Day

Calendars

Its 2009 folks, chuck the paper calendars and 

start using the cell phone you haven't figured out yet.

My Mother's Day Matinee 

Dynamic Warmup

--

Myofascial Release

PVC Pass Troughs

Barbell Good Mornings

Walking Quad and Ham Stretches

20 Squats

15 Pushups

5 Pullups

Strength and Power

--

Back Squat 

3 x 5 

W.O.D.

--

100 Pushups

Every time you stop with your chest on the ground, you must run a designated sprint. 

You can stay in a high plank, hands and feet on the ground until your next pushup.

100 Situps

Every time there is noticeable stoppage you must run another sprint. 

"Power can be taken, but not given."

~ Gloria Steinem

The Go Green Tip of the Day

We are all one

Click Here to watch an inspiring video about the now and future of our planet.

Rest - Weekend

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

Barbell Good Mornings

Squat Therapy

Strength and Power

--

Press 

3 x 5

W.O.D.

--

21-15-9

Dumbbell Front Squats (50m, 35f)

Pushups 

"There is nothing wrong with change, if it's in the right direction."

~ Winston Churchill

The Mother's Day Tip of the Day

Celebrate Mother's Day at the Zoo

The proceeds benefit women in transition.

Potential Beast.

Dynamic Warmup

--

Myofascial Release

Strength and Power 

--

Heavy Turkish Getups

3 x 5 Each Side

W.O.D.

--

3 x 800

Rest 2:00 Between Rounds

"There are two mistakes one can make along the road to truth...

not going all the way, and not starting."

~ Buddha

The Mothers Day Tip of the Day

Is Mom a sports fan?

Take her to the Mother's Day Phillies Game.

Enjoy a cold one.

I apologize for the glare 

but you get my point.

Dynamic Warmup

--

PVC Pass Troughs

PVC Circles

Barbell Good Mornings

Bridges 3 x's

Strength and Power

--

Deadlift 

3 x 5

W.O.D.

--

15 Swings ( 53m, 35f)

3R/3L Alternating Overhead Dumbbell Lunges (25m, 15f)

7 Rounds

"I'm focused, thinking like I got two brains."

~ Dwayne M. Carter

The Go Green Tip of the Day

Mothers Day

Run/Jog/Walk the Race for the Cure

Philadelphia's Mother's Day Breast Cancer Walk. 

Dynamic Warmup

--

Myofascial Release

Strength and Power

--

Bench Press

3 x 5

W.O.D.

--

100 meter sprint

20 air squats

7 Rounds

Eat a third and drink a third and leave the remaining third of your stomach empty. Then, when you get angry, there will be sufficient room for your rage."

~ Babylonian Talmud

The Go Green Tip of the Day

Reuse this Bag

A website dedicated to high-quality custom reusable bags. 

Dynamic Warmup

--

Joint Mobility Drills 

PVC Pass Troughs

PVC Circles

PVC Good Mornings

Walking Quad Stretch

Strength and Power

--

Back Squat

3 x 5 

W.O.D.

--

10 Dumbell Push Press (35m, 15f)

5 Burpees

AMRAP 7:00 

"Gallon a Day."

~ Rippetoe

The Go Green Tip of the Day

1 Thing.

Its gonna be a rainy week, we know it sucks.

Do 1 thing to make Philly better.