Strength is a Skill.

Dynamic Warmup

--

Pvc Pass Through

Inch Worms 5 x's

Windmill 5 x's each side

Bridges 3 x's

Weighted Squat Holds 5 x's, 5 Second Holds

Strength and Power

--

Push Press 

Max for the Day

W.O.D.

--

Barbell Thrusters 95 x's (males #95, females #65)

Power Clean the Barbell After Every Stoppage

Count the Amount of Times You Stopped

"To Press A Lot You Must Press A Lot."

~ Pavel 

The Go Green Tip of the Day

Reduce, Reuse, Recycle.

Green is Gorgeous.

By recycling 90 percent of the waste that would otherwise go to a landfill, a single elementary school could save $6,000 per year in landfill deposit costs.

Steinberg's Squat

Dynamic Warmup

--

Super Joint's Mobility Drills

Inch Worms

Quad Stretch

Bridges

Squat Therapy

Strength and Power

--

Dumbbell Chest Press

5 x 3

W.O.D.

--

50 Alternating Lunges (each side is 1)

21 Feet Elevated Pushups

9 Situps

50 Alternating Lunges

15 Feet Elevated Pushups

15 Situps

50 Alternating Lunges

9 Feet Elevated Pushups

21 Situps

"Wheresoever you go, go with all your heart."

~ Confucius

The Go Green Tip of the Day

Workout Equipment

How about don't use any! Ok, at least any that needs an external power supply. I do not have the actually kilowatt-hour of energy we would save but I would bet you its a huge number. Crossfit just doing its part.

Car Not Available @ Garage Gym.

Dynamic Warmup

--

Super Joints Mobility Drills

2:00 Minutes of Rowing

Bridge 3 x's

Walking Quad/Hamstring Stretches 5 x's each

Reach the Mark 5x's 10secs,20,30,45,1:00 

Pvc Deadlift Coaching

Strength

--

Deadlift 5 x 1

WOD

--

10 Burpees

25 Push Presses (male #95, female #65)

35 Situps

5 Rounds

"To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not all wrong. The sense of superiority in bodily strength is borne out the long history of mankind paying homage in folklore, song and poetry to strong men."

~ Fred Hatfield, Author of Powerlifting: A Scientific Approach

Get Some.

The Go Green Tip of the Day

Use leftover paper or plastic bags as liners for your trash cans. 

You'll save money and time shopping in the trash bag isle. 

One ton of plastic bags is energy equivalent of eleven barrels of oil saved.

The Magic Pill is Hard Work. 

Dynamic Warmup

--

Super Joints - Mobility Drills

Inch Worms with Pushup 5 x's

Reach the Mark 10 x's

Bridge 3 x's

Sansom Stretch 3 x's

Cossack 5 x's

Strength and Power

--

Press 3 x 5

W.O.D.

--

25 Ring Dips

25 Front Squats (#95 male, #65 female)

3 Rounds

"Leaders establish the vision for the future and set the strategy for getting there; they cause change. They motivate and inspire others to go in the right direction and they, along with everyone else, sacrifice to get there."

~ John Kotter

Be a Leader Not a Follower.

The Go Green Tip of the Day

Fruit

Try to limit purchases of canned fruit, and substitute fresh fruit. I can't remember the last time I ate canned fruit. The process involved with canning the fruit is at least ten times more energy intensive than picking up fresh fruit. Not to mention the additives!!! 

Click Here to check out the blog of author of the four hour work week, Tim Ferris. Check out posts like Jedi Mind Tricks: How to get $250,000 of advertising for $10,000 or Pavel's 80/20 Powerlifting. You can find Pavel there offering daily advice, along with some other top fitness experts. 

Beat Them With Heart Not Muscle.

Dynamic Warmup

--

Super Joints - Mobility Drills

Inch Worm With Pushup - 5 x's

Dumbbell Bottom Squat Holds - 5 x's, 10 Second Hold

Bridge - 3 x's 

Cossack Stretch - 3 x Each Side

Strength and Power

--

Back Squat 5 x 5

Strict Pull-ups With Neutral Grip 3 x max reps

W.O.D.

--

30, 20, 10 

Situps, Incline Pushups.

"The biggest thing in the world -

bigger than the ocean and the sky -

is your heart."

~Do Hyun Choe (Sugi Master)

HOW MUCH HEART DO YOU HAVE!?!?!

The Go Green Tip of the Day

Farmer's Market vs. Supermarket

Try doing some of you local shopping at a local farmer's market. And if you can, walk or bike there. Of the total energy used in the United States per year, 4 percent is used, and between 10 and 13 percent is used to transport it. On average, U.S. supermarket food travels 1,500 to 2,500 miles before it reaches the family table. Buying local food can reduce the amount of petroleum consumed to transport your dinner by as much as 95 percent.

"CrossFit's New Three-Dimensional Definition of Fitness and Health" 

by Greg Glassman

Crossfit Journal Video Preview

GET SOME.