Stairs Does it Again.

Dynamic Warmup

--

Static Stretch Series

Super Joint Mobility Drills

Side Bends 3 x's

Standing Windmill 5 x's

Walking Quad/Hamstring Stretch 10 Yards

Walking Pivot Squats 10 Yards

10 Yard Sprints 2 x's 50% Max Speed

Walking Lunge and Twist 10 Yards

Walking Reverse Lunge and Twist 10 yards

10 Yard Sprints 2 x's 75% Max Speed

Walking Spiderman 10 yards

10 Yard Sprints 2 x's 100% Max Speed

Strength W.O.D.

--

20 Rep Back Squat

Using Your 10 Rep Max Weight, Perform 20 Squats Without Letting The Bar Touch The Floor or Rack. Failing to do so requires a restart with 5 less pounds after each failure.

Rest 5:00

50 GHD Situps

"The back squat is KING for building size and strength.. 

it should be regarded as THE most useful free weight exercise."

~ Stuart McRobert

The Go Green Tip of the Day

How does solar energy work??

Educate yourself about this and more at treehugger.com

Rip.

Skill Practice Day

--

Todays workout is about challenging yourself with new complex movements. 

Warmups - Work towards new stretches, maybe a split or a better cossack?

Gymnastics - Try and hit a press to handstand?

W.O.D. - Practice some more complex movements like the split jerk, sots press, etc...

Whatever your level is, today we are going to concentrate on advancing to new skills.

"Challenges are what make life interesting; overcoming them is what makes life meaningful"

~ Joshua J. Marine

The Go Green Tip of the Day

Eco Mowers

Mow your lawn without gas and noise. Plus save money and break a sweat.

Dynamic Warmup

-- 

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 

PVC Circles

Arm Bar Stretch 3 x's each

Barbell Good Mornings 8 x's

50 Squats

Strength and Power

--

Floor Press 

5  x 3

Squat Cleans

5 x 1 

Kipping Pullups

3 x Max Reps

GHD Situps

3 x 20

"To all my little Hulkamaniacs, say your prayers, 

take your vitamin and you will never go wrong."

~ Hulk Hogan

The Go Green Tip of the Day

Toyota Prius

Check out Toyota's hybrid electric mid size car. 

Dynamic Warmup

--

Series of Static Stretches

Toes Touch Variations :30 each

Sit and Reach :30 each

Wall Good Morning :30 each

Super Joints Mobility Drills

PVC Pass Troughs

PVC Cirlces

PVC Trunk Twists

Double Under Practice 5 mins

Strength and Power

--

Military Press

5 x 5

W.O.D.

--

2000 Meter Row

2:00 Minute Rest

Hollow Holds 5x :20

"The first wealth is health"

~ Emerson

The Go Green Tip of the Day

Unplug and Turn Off

Its an easy one. Everyone can and should be doing this.

Every time you leave your home turn off all the lights, tv's, etc.

If you plan to leave for vacation or a long weekend, unplug your gadgets! 

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.

Check out their site http://www.readingterminalmarket.org

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

Go Green Baby Shop

Have your kids grow up naturally with this extensive line of baby products.

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

Sno:la Yogurt

An uber-green yogurt , with no plastic, friendly biodegradable and compostable packaging.