6.28.2009

Dynamic Warmup
--
PVC Dislocates
Barbell Good Mornings
KB Arm Bars

Strength and Power
--
Back Squat 3 x 5 

W.O.D.
-- 
Hill Sprint (100 yards or so) 
Max Rep Push Press (95m , 45f)
Your Rest Period is the Walk Down the Hill.
5 Rounds

3:00 Rest
Barbell Situps x 8 - 12

"I truly believe that individuals can make a difference in society. Since periods of change such as the present one come so rarely in human history, it is up to each of us to make the best use of our time to help create a happier world."
~ Dalai Lama

The Go Green Tip of the Day
Sign the petition to urge Congress to make healthy food
 a priority in schools across the country.
Posted by at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

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.