7.12.2009


Dynamic Warmup
--
PVC Dislocates
PVC Circles
Barbell Good Mornings
Forward Rolls
Skin the Cats

Strength and Power
--
Back Squat 
3 x 5

W.O.D.
--
15 Dumbbell Lunges (35m, 25f)
7 Dumbbell Presses (35m, 25f)
AMRAP 7:00 

"I kill myself for my body"
~ Unknown

Simple Productivity
Planning your meals the night before 
makes for an easy start to your Monday.
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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.