4.07.2009

Reading Terminal Market Expands Sundays Hours

The Reading Terminal Market is located @ 51 North 12th Street, Philadelphia, PA 19107.  
They will now be open on Sunday's 9 a.m. to 5 p.m.
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4.06.2009


Dynamic Warmup 
-- 
Super Joints Mobility Drills
Sit and Reach :30
Toe Touches :30 :30 
Medicine Ball Clean Practice (Coach's Tempo)

Strength and Power
--
Power Clean
5 x 1

W.O.D.
--
100 Meter Lunge
20 Pushups
20 Situps
100 Meter Lunge
15 Pushups
15 Situps
100 Meter Lunge
10 Pushups
10 Situps
100 Meter Lunge
5 Pushups 
5 Situps

"CrossFit has the potential to change popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful like re-bar and manhole covers."
~ Mark Rippetoe

The Go Green Tip of the Day
Have your kids grow up naturally with this extensive line of baby products.
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Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Troughs
PVC Circles
Inch Worms 5 x's
Bridges 3 x's
Walking Quad/Hamstring Stretches 5 x's
Deep Squat Holds :10 :15 :30 

Strength and Power
--
Chins
3 x max reps

Back Squats
5 x 5

Dips
3 x max reps

W.O.D.
-- 
50R/50L KB Snatches 
For Time

"Monday is the key day of the week"
~ Gaelic Proverb

The Go Green Tip of the Day
An uber-green yogurt , with no plastic, friendly biodegradable and compostable packaging.

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4.03.2009

CrossFit Love - URBN, INC.

Dynamic Warmup
--
Super Joints Mobility Drills
PVC Shoulder Pass Throughs
PVC Shoulder Circles
PVC Good Mornings
PVC Trunk Twists

Strength and Power
--
Press 
5 x 1

Push Press
5 x 3

Push Jerk 
5 x 5 

W.O.D
--
200 meter sprint
10 box jumps
AMRAP 7:00 

"Opportunity dances with those who are already on the dance floor."
~ H. Jackson Brown Jr.

The Go Green Tip of the Day
Adventure Travel
Hike, bike, white-water raft, and kayak the planet. The more active you are in the outdoors, the more aware and respectful you will be of the outdoors.


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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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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.