Dynamic Warmup
--
PVC Dislocates
PVC Circles
PVC Good Mornings
Inch Worms
Bridges
Cossack
Strength and Power
--
Back Squat
3 x 5
Chinups
3 x Max
W.O.D.
--
50 DB Push Press (35m, 25f)
100 Situps
50 KB Heavy Swings (88m, 35f)
100 Situps
"Give a man a fish and you feed him for a day.
Teach a man to fish and you feed him for a lifetime."
~ Chinese Proverbs
Simple Productivity
Concentrate.
Think Things Through.
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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