Me, Big Ben, and a Beer.

This is how I  concluded my first week of being the 1,000 Affiliate.

I must say it was an amazing week all around. I want to thank Greg and the whole CrossFit family for making it so memorable. I received emails from all over the globe expressing there passion for CrossFit. I made some new friends and  have seen why its so great to be an affiliate.

Not to mention the 1,000!!!!!

As for the weekend here, its finally going to be nice here in the Iladelph. There calling for the 60's today and well I could not be happier. Enjoy your weekend and check out some of my Philly lifestyle links for things to do.

GET SOME.

Train Like A Warrior Today.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Ghost Pulling Knife 5 x's each side

Reach the Mark :10 :30

Deep Squat Holds :10 :10 :10

Cossack Stretch 5 x's each side 

Strength and Power

--

Back Squat 5 x 5

Press 3 x 3 

W.O.D.

--

"Helen"

400 meter run

21 Swings

12 Pull-ups

3 Rounds

"Patience and persistence can bring down the tallest trees."

~ unknown

The Go Green Tip of the Day

Chalk

Request dust-free chalk. It limits potential exposure to airborne particlesthat aggravate asthma and other respiratory illnesses. Did you also know its the leading cause of school absenteeism?

Work Hard. Play Hard. 

The Health Lift

Dynamic Warmup

--

Super Joints Mobility Drills

Reach the Mark (hold for :10 :20 :30 :45 1:00)

Seated Windmill 5 x's each 

Ghost Pulling Knife 3 x's each

Side Bends 5 x's each 

Arm Bar Stretch 3 x's 3 

PVC Overhead Squat Practice

Strength and Power

--

Overhead Squat 5 x 3

Parallel Bar Dips 3 x Max Reps

Barbell Sit-ups 5 x 5

Back Extension 3 x Max Reps

"Strength does not come from physical capacity. It comes from an indomitable will."

~ Mahatma Gandhi

The Go Green Tip of the Day

Greener Grass Design 

Click Here to see a unique, curated collection of design goods for your home, office, family and pets. Gifts for weddings to birthdays - your search refined. 

Dynamic Warmup

--

300 Meter Row (form rowing)

Super Joints Mobility Drills

300 Meter Row (form rowing)

Pink Panther 3 x's each side

Standing Windill 3 x's each side

Deep Weighted Squat Holds :05, :10: :15, :30

Cossack Stretch 

PVC Deadlifting Technique 

Strength and Power

--

Deadlift

3x3

W.O.D.

--

13 swings descending to 1 swing

1 burpee ascending to 13 burpees

"May this day bring peace, prosperity, and grace."

~ Yogi Bhajan

The Go Green Tip of the Day

Pack a Waste-Free Lunch

Moms, business men, coaches, the list goes on and on about who pack daily lunches. Be conscience of eliminating plastic bags, plastic utensils, disposable containers, paper napkins, and those brown paper bags. Instead try a reusable lunchbox, eco-friendly water bottles, cloth napkins and silverware. 

Save money, Save waste.

Save CrossFit for the future.

THE 1,000th AFFILIATE 

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 50 x's 

Reach the Mark's 10, 20, 30, 45, 1:00 Minute Holds 

Bridges 5 x's

Hamstring Lever Lifts 25 x's Each

Walking Quad Stretches

Strength and Power

--

Save Your Energy For Today's W.O.D.

W.O.D.

--

"Barbara"

Five Rounds, Each For Time Of:

20 Pullups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

"The difference between a successful person and 

others is not a lack of strength, 

not a lack of knowledge, 

but rather in a lack of will."

~ Vincent T. Lombardi

The Go Green Tip of the Day

Workout Equipment Bags

Buy duffel bags and backpacks made from recycled materials over those made from petroleum-derived virgin polyester or PVC, which is less recyclable. If everyone who participated in activities did this, more than 180,000 pounds of plastic could be diverted from the trash.

Extra Reps For Giants Fans

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 30 x's

Inch Worms 5 x's

Reach The Mark 5 x's, 10, 20, 30, 45, 1:00 Second Holds

Medicine Ball Clean Progressions 

Strength and Power

- -

Power Clean 1 x; Followed by the Press 3 x's 

3 Total Times, Break Between Each Set

W.O.D.

--

3 Deadlifts

10 Burpees

5 Rounds

"The Magic Is In The Movement, 

The Art Is In The Programming,

The Science Is In The Explanation,

and The Fun Is In The Community."

~ Coach Greg Glassman

The Go Green Tip of the Day

Eco - Friendly Reusable Water Bottles

If you plan on leaving your house, grab your water bottle.

Try to stay away from buying plastic bottled water and plastic polycarbonate bottles.

You'll be helping the environment and your wallet.

Check out Sigg and Klean Kanteen for some cool eco-friendly choices.