7.28.2009

CFL 7.29.09

R.I.P Coach Jim Johnson
Dynamic Warmup
--
PVC Dislocates
PVC Circles
Barbell Good Mornings
Arm Bars

Strength and Power
--
Deadlift
1RM

W.O.D.
--
Clean and Jerk (135lbs)
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 Clean and Jerk the second minute, three 135 pound Clean and Jerk the third minute... continue for as long as you are able.

Rest as needed
50 Atomic Situps
:30 x 3 Atomic Holds

"There is no passion to be found playing small -
in settling for a life that is less
than the one you are capable of living."
~ Nelson Mandela

Simple Productivity
Enjoy a moment of humor.
Too much seriousness can interfere with you energy and progress of anything.
Take a step back from what your doing to crack a smile.
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.