6.28.2009

Dynamic Warmup
--
PVC Dislocates
Barbell Good Mornings
KB Arm Bars

Strength and Power
--
Back Squat 3 x 5 

W.O.D.
-- 
Hill Sprint (100 yards or so) 
Max Rep Push Press (95m , 45f)
Your Rest Period is the Walk Down the Hill.
5 Rounds

3:00 Rest
Barbell Situps x 8 - 12

"I truly believe that individuals can make a difference in society. Since periods of change such as the present one come so rarely in human history, it is up to each of us to make the best use of our time to help create a happier world."
~ Dalai Lama

The Go Green Tip of the Day
Sign the petition to urge Congress to make healthy food
 a priority in schools across the country.
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6.26.2009

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Dynamic Warmup
--
PVC Dislocates 
Barbell Good Mornings
Bridges
Sansoms

W.O.D.
--
"Fran"
21-15-9
Squat Thrusters (95m, 65f)
Pullups

"I am proud of what I got and I need an audience."
~ Farrah Fawcett

The Go Green Tip of the Day
The place to buy and sell all things handmade
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6.25.2009

The Junkyard Dog

Dynamic Warmup
--
CFL Track Warmup

Pushup Complex 

W.O.D.
--
30:00 TT 
Every 3:00 perform 10 burpees

"Grab them cakes."
~ JYD

The Go Green Tip of the Day
Certified organic fresh in season fruits and vegetables right to your door.


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6.24.2009


Dynamic Warmup
--
PVC Pass Dislocates
Barbell Good Mornings
DB Arm Bars
Bridges
Cossack

Strength and Power
--
Deadlift 
10 Reps of your 80% 1rm

W.O.D.
-- 
"Grace"
Clean and Jerk x 30 @ 135lbs

or 

400 Meter Run
30 Box Jumps
30 Swings
5 Rounds
"When its dark enough, you can see the stars."
~ Charles Beard

The Go Green Tip of the Day
A company  providing sustainable eco friendly sports balls.
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6.23.2009


Dynamic Warmup
--
CFL Track Warmup

Pushup Complex

W.O.D.
--
10 x 200 Meter Run (1:00 minute rest between each)
2:00 Rest
250 Situps

"God helps those who help themselves."
~ Rose Ann Petrusky

The Go Green Tip of the Day
Go check out this documentary, Robert Keener exposes how our nations food industry really operates. This movie is very well done but a serious eye opener. 
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6.22.2009


A. Hart and Company

Dynamic Warmup
--
PVC Dislocates
PVC Circles
PVC Good Mornings
Inch Worms
Bridges
Cossack

Strength and Power
--
Back Squat
3 x 5 

W.O.D.
--
1000 Meter Run
10 Squat Thrusters
10 Burpees
10 Pushups
800 Meter Run
8 Squat Thrusters
8 Burpees
8 Pushups
600 Meter Run
6 Squat Thrusters
6 Burpees
6 Pushups
400 Meter Run
4 Squat Thrusters
4 Burpees
4 Pushups
200 Meter Run
2 Squat Thrusters
2 Burpees
2 Pushups

"Life is a grindstone. 
Whether it grinds us down or polishes us up depends on us."
~ Thomas L. Holdcroft

The Go Green Tip of the Day
Green Toilet Paper
Click Here to read about how to be kind to your behind and the planet.
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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.