3.12.2009

Burpee Statue?!?!?!

Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
Inch Worms without Pushup 5 x's
Standing Windmill 5 x's
Pink Panther 3 x's
Quad Stretch 5 x's
PVC Front Squat Form Practice (as needed)

Strength and Power
--
Front Squat 
3 x 5

W.O.D.
--
13 > 1 Descending Ladders
Burpees and Push-ups

"Those who think they have not time for bodily exercise will 
sooner or later have to find time for illness."
~ Edward Stanley

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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.