Dynamic Warmup--
PVC Dislocates
PVC Cirlces
Inch Worms
Bridges
Arm Bars
Strength and Power
--
Weighted Pullups
3 x 3
Weighted Dips (45m, 20f)
3 x Max Reps
50 GHD Situps
50 GHD Back Extensions
"Without pain, without sacrifice, we would have nothing."
~ Tyler Durden
Simple Productivity
Use the voice recorder on your iphone to leave yourself notes.
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.
Dynamic Warmup
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