5.11.2009

My Mother's Day Matinee 

Dynamic Warmup
--
Myofascial Release
PVC Pass Troughs
Barbell Good Mornings
Walking Quad and Ham Stretches
20 Squats
15 Pushups
5 Pullups

Strength and Power
--
Back Squat 
3 x 5 

W.O.D.
--
100 Pushups
Every time you stop with your chest on the ground, you must run a designated sprint. 
You can stay in a high plank, hands and feet on the ground until your next pushup.
100 Situps
Every time there is noticeable stoppage you must run another sprint. 

"Power can be taken, but not given."
~ Gloria Steinem

The Go Green Tip of the Day
We are all one
Click Here to watch an inspiring video about the now and future of our planet.
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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.