5.12.2009


Dynamic Warmup
--
PVC Pass Troughs
PVC Cirlces
Barbell Good Mornings
Inch Worms
Bridges
Double Under Practice

Strength and Power
--
Deadlift 
1 x 5 

W.O.D.
--
13, 12, 11, ........1
Burpees
Pullups

"Let's kill these fuckers."
~RML

The Go Green Tip of the Day
It's all about organic, sustainable, eco-friendly wines....
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Dynamic Warmup
--
Walking Quad and Hamstring Stretches - 10 yards each
Walking Lunge And Twist - 10 yards
10 yard jog
Reverse Walking Lunge and Twist - 10 yards
Walking Straight Leg Kicks - 20 yards
10 yard medium speed sprint
Spiderman Stretch 5 x's 
Heel and Toe Raises 50 x's increasing speed
10 yard sprint

W.O.D.
--
100 Meter Sprints 
10 Rounds

"Obsessed is just a word the lazy use to describe the dedicated."
~ Anonymous 

The Go Green Tip of the Day
Calendars
Its 2009 folks, chuck the paper calendars and 
start using the cell phone you haven't figured out yet.
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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.