7.30.2009

Our Newest Lefty
Dynamic Warmup
--
PVC Dislocates
Dumbbell Toe Touch
Inch Worms
Bridges
Cossack

Strength and Power
--
Press
3 x 5

W.O.D.
--
800 Meter Run
50 Pushups
100 Situps
200 Squats
800 Meter Run

"Do not dwell in the past,
do not dream of the future,
concentrate the mind on the present moment."
~ Buddha

Simple Productivity
Don't be a slave to technology.
Less email, tv, iphone just might do you some good.
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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.