6.01.2009


Dynamic Warmup
--
PVC Pass Troughs x 30 
PVC Circles x 15 
PVC Good Mornings x 8 
PVC Back Squats x 20 
PVC Front Squats x 15 
PVC Overhead Squats x 10 

Strength and Power
--
Back Squat
3 x 5 

Pullups
1 x Max Reps

W.O.D.
--
25 Pushups
50 Situps
25 Pushups
50 Situps
25 Pushups
50 Situps 
25 Pushups
50 Situps 

"Never bend your head. Always hold it high. 
Look the world straight in the eye."
~ Helen Keller

The Go Green Tip of the Day
Eat Paleo
If you eat your fruits and vegetables, 
your actually saving the environment. 
All that processed junk, creates a serious amount of waste.  
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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.