Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Side Bends 3 x's

Standing Windmills 3 x's

Barbell Good Morning 8 x's (slow)

Inch Worms 5 x's

Deep Squat Holds :15 :30 :45

Strength and Power

--

Back Squat

One Rep Max for the Day

W.O.D

--

Five Rounds for Max Reps of:

Body Weight Bench Press

Pull-ups

"Attitude is a little thing that makes a big difference."

~ Winston Churchill

The Go Green Tip of the Day

Earth Hour - March 28 2009 8:30 - 9:30p.m.

With the goal of 1 billion people switching off their lights as part of a global vote. VOTE EARTH is a global call to action for every individual, every business, and every community. Simply switch off your lights for one hour, and join your world for Earth Hour.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Inch Worms 5x's

Side Bends 3x's

Bridges 3x's

Seated Windmill 3x's

Strength and Power

--

Pull-ups

Max reps x 5

Heavy Suitcase Dumbbell Lunges

5L/5R x 5 

Narrow Grip Pushups

Max Reps x 4

GHD Situps 

1 x 25

1 x 20

1 x 15

"Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy one, we see genius. Because the people who are crazy enough to think they can change the world, are the one who do."

The Go Green Tip of the Day

Recycle Bank

You get a a recyclable can with a scan chip, you get rewards for the pounds you recycle.

www.recyclebank.com

Sinister Smile.

Dynamic Warmup

--

Super Joints Mobility Drills

Sansom Stretch 3x's

Jump Rope 1:00

Deep Squat Holds 5x's :20 each

Jump Rope 1:00

Cossack Stretch 5x's 

Strength and Power

--

Bench Press

Find Your One Rep Max For The Day

Push Press

3x1

Front Squats

3x3

W.O.D.

--

100 Situps 

You must go straight through OR

You start over, 3 chances will be granted

The greatest achievement is selflessness.

The greatest worth is self-mastery.

The greatest quality is seeking to serve others.

The greatest precept is continual awareness.

The greatest medicine is the emptiness of everything.

The greatest magic is transmuting the passions.

The greatest generosity is non-attachment.

The greatest goodness is a peaceful mind.

The greatest patience is humility.

The greatest effort is not concerned with results

The greatest mediation is a mind that lets go.

The greatest wisdom is seeing through appearances.

~Atisha

The Go Green Tip of the Day

Green Coffee

Hear are give three tips to look for:

1. Look for the fair trade certification.

2. Select Organic Coffee

3. Shoot for shade grown beans.

Keith URBN.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Good Mornings

PVC Overhead Squats

PVC Sumo Deadlift High Pulls

Gymnastics Practice

--

Wall Handstand Holds 1:00 :45 :30

Strength and Power

--

Deadlift 

Find Your One Rep Max

W.O.D.

--

21 American Swings

15 SDHP

9 Wall Ball Substitutes 

200 meters 

3 Rounds 

"Women who claim to be afraid to train hard because they "always bulk up to much"are often pretty bulky, or "skinny fat" (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.

~ Mark Rippetoe

The Go Green Tip of the Day

Find your local city garden.

Find a plot, bury seeds, watch grow.

Correcting The Bottom Of Your Squat 

Can Be Fun! 

Dynamic Warmup

--

Super Joints Mobility Drills

500 meter row (form rowing)

PVC Shoulder Pass Troughs 

Standing Windmills 5 x's each side

PVC Deadlift Practice (Coach Dictated Pace)

Walking Quad/Hamstring Stretches 5 x's each side

Strength and Power

--

Press

Find your one rep max lift for that day

W.O.D.

--

5R/5L Barbell Alternating Lunges 

5 Front Squats 

7 Rounds

:30 rest after each round

If you loose touch with your barbell, dumbbell, or kb you must start the round over

If you touch the floor with any of the equipment you must start the round over

"Our strength grows out of our weaknesses."

~ Ralph Waldo Emerson

The Go Green Tip of the Day.

Have a Happy St. Pats.

Drink A Green Beer!!

Click Here to read my latest restaurant review, Kanella.

Click Here to see this easy to do recipe.....

Lemon pepper tilapia with string beans wrapped in turkey bacon.