5.18.2009

GET WELL JIM.

Dynamic Warmup
--
Inch Worms 5 x's
Bridges 3 x's
Back Squat Therapy

Strength and Power
--
Back Squat 
3 x 5

Pullups
3 x Max Reps

Dumbbell Situps
3 x 8 - 12

Pushups
3 x Max Reps 

"When a warrior learns to stop the internal dialogue, 
everything becomes possible;
 the most far-fetched schemes become attainable."
~ Carlos Castaneda

The Go Green Tip of the Day
Philly's grower of flowers, food, and neighborhoods. 
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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.