6.03.2009


Dynamic Warmup
--
Inch Worms 5 x's 
Bridges 3 x's
Standing Windmills 7 x's
Cossack Stretch 5 x's
Heel to Toe Raises 30 x's 

Strength and Power
-- 
Deadlift 
1 x 5 

Chinups
3 x Max reps

W.O.D
--
21-15-9
Dumbbell Squat Thrusters (50/35)
Dumbbell American Swings (50 / 35)
Burpees 

"I was a lousy hitter in May doing the same things 
that made me a great hitter in June."
~ Carl Yastrzemski

The Go Green Tip of the Day
This organizations is trying to make it easy for  
Philadelphians to offer and request green jobs.
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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.