5.27.2009



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
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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.