My Inspirational Box.

Dynamic Warmup

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Super Joints Mobility Drills

PVC Shoulder Pass Troughs 30 x's

Standing Windmills 5 x's each side

Reach the Mark :10 :30: 1:00

Inch Worms with Push-up 5 x's

Walking Quad/Hamstring Stretch 10 yards each

Strength and Power

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Weighted Pull-ups 

3 x 3

Dips

3 x Max reps

W.O.D.

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100 meter sprints 10 x's

"It ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. It's how much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!

~Rocky Balboa 

The Go Green Tip of the Day

Prescription Medication

Never flush your unused or expired prescriptions down the toilet or drain. Pharmaceuticals in wastewater have been found to damage plants, fish, and animals. So only fill the prescriptions you need and you'll save yourself some money.

Don't Worry He Is Still Alive.

Dynamic Warmup 

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Super Joints Mobility Drills

Inch Worms with Push-up 5 x's

Seated Windmill 3 x's each side

Sansom Stretch 5 x's each side

Gymnastics Practice

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Take-offs 5 x's

Landings 5 x's

Kick-ups 4 x's

Strength and Power

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Back Squat

5 x 1

W.O.D.

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5 Rounds

200 Meter Sprint

20 Pushups

20 Situps

20 Jump Squats

"I came here to chew bubblegum and kick ass, 

and I'm all out of bubblegum."

~ Roddy Roddy Piper

The Go Green Tip of the Day

Spring is Coming - Turn off the Heat.

If you get a little chilly during a spring night, keep the heat off. Grab yourself a sweater. A light sweater adds about 2 degrees of heat and a heavy sweater about 4 degrees of heat. And you can put that terrible sweater your Aunt gave you last year to use.

Click Here to read my restaurant review of Estia. 

Click Here for my new recipe, the Overstuffed Omelet.

Me, Big Ben, and a Beer.

This is how I  concluded my first week of being the 1,000 Affiliate.

I must say it was an amazing week all around. I want to thank Greg and the whole CrossFit family for making it so memorable. I received emails from all over the globe expressing there passion for CrossFit. I made some new friends and  have seen why its so great to be an affiliate.

Not to mention the 1,000!!!!!

As for the weekend here, its finally going to be nice here in the Iladelph. There calling for the 60's today and well I could not be happier. Enjoy your weekend and check out some of my Philly lifestyle links for things to do.

GET SOME.

Train Like A Warrior Today.

Dynamic Warmup

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Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Ghost Pulling Knife 5 x's each side

Reach the Mark :10 :30

Deep Squat Holds :10 :10 :10

Cossack Stretch 5 x's each side 

Strength and Power

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Back Squat 5 x 5

Press 3 x 3 

W.O.D.

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"Helen"

400 meter run

21 Swings

12 Pull-ups

3 Rounds

"Patience and persistence can bring down the tallest trees."

~ unknown

The Go Green Tip of the Day

Chalk

Request dust-free chalk. It limits potential exposure to airborne particlesthat aggravate asthma and other respiratory illnesses. Did you also know its the leading cause of school absenteeism?

Work Hard. Play Hard.