5.05.2009

I apologize for the glare 
but you get my point.

Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
Barbell Good Mornings
Bridges 3 x's

Strength and Power
--
Deadlift 
3 x 5

W.O.D.
--
15 Swings ( 53m, 35f)
3R/3L Alternating Overhead Dumbbell Lunges (25m, 15f)
7 Rounds

"I'm focused, thinking like I got two brains."
~ Dwayne M. Carter

The Go Green Tip of the Day
Mothers Day
Run/Jog/Walk the Race for the Cure
Philadelphia's Mother's Day Breast Cancer Walk. 
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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.