3.04.2009

The Health Lift

Dynamic Warmup
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Super Joints Mobility Drills
Reach the Mark (hold for :10 :20 :30 :45 1:00)
Seated Windmill 5 x's each 
Ghost Pulling Knife 3 x's each
Side Bends 5 x's each 
Arm Bar Stretch 3 x's 3 
PVC Overhead Squat Practice

Strength and Power
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Overhead Squat 5 x 3
Parallel Bar Dips 3 x Max Reps
Barbell Sit-ups 5 x 5
Back Extension 3 x Max Reps

"Strength does not come from physical capacity. It comes from an indomitable will."
~ Mahatma Gandhi

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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.