5.26.2009


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?

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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.