7.22.2009

Dynamic Warmup
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PVC Dislocates 
PVC Circles
PVC Good Mornings 
KB Arm Bars
KB Heavy TGU

W.O.D.
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25 KB Front Squats R/L
50 KB Swings
25 KB Squat Thrusters R/L
50 KB Swings 
1 Mile Run

"You have enemies? Good. That means you've stood up for something, sometime in your life."
~ Winston Churchill

Simple Productivity 
Pack lunches and snacks for the next day, the night before.
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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.