7.20.2009


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

Strength and Power
--
Back Squat
3 x 5

Chinups
3 x Max

W.O.D.
--
50 DB Push Press (35m, 25f)
100 Situps
50 KB Heavy Swings (88m, 35f)
100 Situps

"Give a man a fish and you feed him for a day. 
Teach a man to fish and you feed him for a lifetime."
~ Chinese Proverbs

Simple Productivity 
Concentrate.
Think Things Through.
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7.16.2009


Dynamic Warmup
--
PVC Dislocates
DB Arm Bars
Trunk Twists
Bridges
Cossack

Strength and Power
--
Press
1RM

Push Press
Press 1RM x Max 

W.O.D.
--
100 Burpees

"Laziness may appear attractive, but work gives satisfaction."
~ Anne Frank

Simple Productivity
Attack something you may have been putting off.
Change the light bulbs, fix that screen door, whatever it may be!!

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Stairs

Dynamic Warmup
--
PVC Dislocates
PVC CIrcles
PVC Good Mornings
CFL Pushup Complex

W.O.D.
--
"Stairs"
Stairs x 50
(Stadium, Art Museum, Manayunk, etc.)

"When you get that nice celebration coming into the dugout and you're getting your ass hammered by guys - there's no better feeling than to have that done."
~ Matt Stairs, After Beating LA in NLCS

Simple Productivity
Make a list.
Do your list.
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7.14.2009

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

Strength and Power
--
Deadlift 
1 x 5

Pushup Variations
(Try Weighted, Clapping, Elevated)

W.O.D.
--
10 American Swings
5 Russian Swings
10 Rounds 
(53m, 35f)

"I Believe. Always. I always believe that I have within me the potential to do something unique and do whatever I set my mind and actions to do."
~ Jim Hellwig aka "The Ultimate Warrior"

Simple Productivity
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7.13.2009


Dynamic Warmup
--
Pushup Complex

Pose Running Drills

W.O.D.
--
800 Meter Run
600 Meter Run
400 Meter Run
200 Meter Run
400 Meter Run
600 Meter Run
800 Meter run
Rest period is the time of your last run.

"Cowards die many times before their actual death."
~ Julius Caesar

Simple Productivity
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7.12.2009


Dynamic Warmup
--
PVC Dislocates
PVC Circles
Barbell Good Mornings
Forward Rolls
Skin the Cats

Strength and Power
--
Back Squat 
3 x 5

W.O.D.
--
15 Dumbbell Lunges (35m, 25f)
7 Dumbbell Presses (35m, 25f)
AMRAP 7:00 

"I kill myself for my body"
~ Unknown

Simple Productivity
Planning your meals the night before 
makes for an easy start to your Monday.
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7.10.2009

Dynamic Warmup
--
PVC Dislocates
PVC Circles
PVC Good Mornings
PVC Overhead Squats

W.O.D.
--
3 Rounds
1:00 Barbell SDHP (95m,65f)
1:00 Pushups
1:00 Power Cleans (95m,65f)
1:00 Squats
1:00 Russian Swings (53m, 35f)
1:00 Rest

"The more you sweat in peacetime, the less you bleed during war."
~ Chinese Proverb

Simple Productivity 
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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.