Stairs
Dynamic Warmup
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PVC Dislocates
PVC CIrcles
PVC Good Mornings
CFL Pushup Complex
W.O.D.
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"Stairs"
Stairs x 50
(Stadium, Art Museum, Manayunk, etc.)
"When you get that nice celebration coming into the dugout and you're getting your ass hammered by guys - there's no better feeling than to have that done."
~ Matt Stairs, After Beating LA in NLCS
Simple Productivity
Make a list.
Do your list.
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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