6.19.2009


Dynamic Warmup
--
CFL Track Warmup

W.O.D.
--
400 meter walking lunge

"It may be hard for an egg to turn into a bird: it would be a jolly 
sight harder for it to learn to fly while remaining an egg. We are
like eggs at present. And you cannot go on indefinitely being just
an ordinary, decent egg. We must be hatched or go bad."
~ C. S. Lewis

The Go Green Tip of the Day
Ecology and Social Justice
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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.