4.01.2009


I have been hired by The Examiner.com
I will be publishing 3 to 5 articles a week as the 
Click Here to read my first article: The Inner Me. 
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Click Here  to read my review of Jones Restaurant. 
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Hitting a Handstand.

Dynamic Warmup
--
Super Joints Mobility Drills
Sit and Reach :30
Wall Good Mornings :30 :30
PVC Pass Troughs
PVC Shoulder Circles
1:00 Jump Rope
Walking Pistols 5 x's
1:00 Jump Rope
Walking Quad / Hamstring Stretch
1:00 Jump Rope
Standing Forward Rolls 10 x's

Strength and Power
--
Overhead Squat
5 x 5

Dumbbell Chest Press
5x5

W.O.D
--
500 Meter Row
1:00 Recovery
125 Situps

"You must be the change you want to see in the world"
~ Mahatma Gandhi

The Go Green Tip of the Day
Get active and involved in getting our city green.
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3.31.2009


Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Circles
PVC Good Mornings 8 x's
PVC Overhead Squats 15 x's
Sit and Reach :30, :30
Inch Worms 5 x's
Bridges 3 x's

Gymnastic Practice
--
Wall Handstands

Strength and Power
--
Deadlift 
3 x 3

W.O.D.
--
Squat Thrusters 75 x's (males @ 95, females @ 65)

Rest for 3 Minutes
Hollow Holds 3 x :15

"Pain is weakness leaving the body"
~ A Navy Seals Slogan

The Go Green Tip of the Day
Go Paperless
Consider reading your newspaper and magazine subscriptions online. Switch to electronic banking and credit card payment, too. 
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3.30.2009

Alan and Brain's Climb Back Begins...

Dynamic Warmup
--
Super Joints Mobility Drills
Form Running Drills
Inch Worms 5 x's
Seated Trunk Twists 3 x's
Hamstring Lifts 25 x's
Alternating Knee Tucks 3 x's
Walking Hamstring/ Quad Stretches 

Gymnastics Practice
--
Forward Roll Practice

W.O.D.
--
5K For Time.

"Remember, even 13 year old girls are training 
three times per day."
~ Bro. Colm O'Connel

The Go Green Tip of the Day
Get off junk mail lists. This site will even plant a tree for you!!!!
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Dynamic Warmup
--
Super Joints Mobility Drills
PVC Pass Troughs 25, 10 
PVC Circles 10 each side
Wall Good Morning :30
Ankle Holds :30 toes pointed out 
Ankle Holds :30 toes pointed in
Walking Quad/Hamstring Stretch 

Gymnastics Practice
--
Kipping Swing Practice 

Strength and Power
--
Back Squat - One Rep Max 

W.O.D.
--
Descending Ladder:
13 Burpees > 13 Pushups 
                   TO
1 Burpee > 1 Pushup

"It's Not Where You Have Been, It's Where Your Going."
~ Coach Tucker

The Go Green Tip of the Day
Paper Clips
If one out of every four workers reused their paper clips, it would save more than $1 million.
Reuse you paper clips, kids!!!!
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3.26.2009



Dynamic Warmup
--
Super Joints Mobility Drills
Inch Worms 5 x's
Bridges 3 x's
Walking Quad/Hamstring Stretch 5 x's
Squat Therapy

Gymnastics Practice
--
Wall Handstand Holds
:30, :45, Max

Strength and Power
--
Front Squat
3 x 1

Dips
3 x Max Reps

W.O.D.
--
Tabata Burpees 

"To excel, you have to pursue these activities 
at length and with intensity."
~ Geoff Colvin, Author of Talent is Overrated

The Go Green Tip of the Day
A non-profit organization that provides members with access 
to a fleet of hybrid vehicles on an hourly basis.

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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.