6.30.2009

Beautiful Day in My Neighborhood.

Dynamic Warmup
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CFL Track Warmup

Pushup Complex

W.O.D.
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3 x 1 Mile 
2:00 Rest Between Each
#1st - RPE 13
#2nd - RPE 15
#3rd - TT 

RPE: Rate of Perceived Exertion 
Click Here to See the RPE Scale

"If you have a positive attitude and constantly strive to give your best effort, eventually you will overcome your immediate problems and find you are ready for greater challenges."
~ Pat Riley

The Go Green Tip of the Day
This petition site will teach the future generations to go green. Have schools integrate, more ecological, social and economic facets of sustainability into their models
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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.