7.03.2009

Joanne Meets Grace

Dynamic Warmup
--
PVC Pass Troughs 
PVC Good Mornings
PVC Overhead Squats
KB Arm Bars

W.O.D.
--
"Barbell Hell"
6 Push Presses
6 Front Squats
6 Squat Thrusters 

6 Rounds (95m, 65f)
If the barbell leaves your hands, touches the ground or rack...
That round is terminated and you must start the round over.

"True independence and freedom can only exist in doing what's right."
~ Brigham Young

The Go Green Tip of the Day
Click above to read an article on how companies are looking
 to make more eco-friendly fireworks.
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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.