7.14.2009

Dynamic Warmup 
--
PVC Dislocates
PVC Good Mornings
Inch Worms
Bridges
Cossack

Strength and Power
--
Deadlift 
1 x 5

Pushup Variations
(Try Weighted, Clapping, Elevated)

W.O.D.
--
10 American Swings
5 Russian Swings
10 Rounds 
(53m, 35f)

"I Believe. Always. I always believe that I have within me the potential to do something unique and do whatever I set my mind and actions to do."
~ Jim Hellwig aka "The Ultimate Warrior"

Simple Productivity
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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.