5.19.2009


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.
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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.