5.14.2009

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