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.
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.
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