Dynamic Warmup
--
PVC Dislocates
PVC Good Mornings
Squat Therapy
Bridge
Cossack Stretch
Strength and Power
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Deadlift
3 x 5
Chinups
3 x Max Reps
Pushups
1 x Max Reps
W.O.D.
--
50 - 40 - 30 - 20 - 10
Squats
Situps
"There are basically two types of people. People who accomplish things, and people claim to have accomplish things. The first group is less crowded."
~ Mark Twain
The Go Green Tip of the Day
6 Green Upsides to a Down Economy
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.
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