Dynamic Warmup

--

Super Joints Mobility Drills

Inch Worms 5 x's

Bridges 3 x's

Walking Quad/Hamstring Stretch 5 x's

Squat Therapy

Gymnastics Practice

--

Wall Handstand Holds

:30, :45, Max

Strength and Power

--

Front Squat

3 x 1

Dips

3 x Max Reps

W.O.D.

--

Tabata Burpees 

"To excel, you have to pursue these activities 

at length and with intensity."

~ Geoff Colvin, Author of Talent is Overrated

The Go Green Tip of the Day

Philly Car Share

A non-profit organization that provides members with access 

to a fleet of hybrid vehicles on an hourly basis.

KG

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Shoulder Dislocates

PVC Ghost Pulling Knife

PVC Deadlift Practice (Coach's Tempo)

Jump Rope 2:00

Strength and Power

--

Press 

5 x 3

Sots Press

3 x max reps 

Males @ #65 Females @ #45 

W.O.D.

-- 

1:00 Double Unders

American Swings 50 x's

3 x's

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the WNBA draft, or women's dress sizes, or white wine is being discussed. I remain quiet, odd though that may seem. But seldom in this case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are about full squats."

~ Mark Rippetoe, Wit and Wisdom

The Go Green Tip of the Day

Cali Bamboo 

Bamboo Fencing, Bamboo Lumber, and Bamboo Poles.

Homeowners take a peek.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Pass Troughs

Inch Worms No Pushup 5 x's

Standing Windmill 5 x's

Barbell Good Mornings 8x's

Walking Quad / Hamstring Stretch 5 x's

W.O.D. 

--

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

Complete All of Each Exercise Before Moving To The Next. 

"To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other."

~ Carlos Castaneda 

The Go Green Tip of the Day

Pens 

Try to use refillable pens, pencils, and markers. Disposable plastic pens aren't recyclable, nor are they biodegradable. Throw one away, and it will still be in a landfill fifty thousand years from now.

The Comeback Begins.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

PVC Ghost Pulling Knife 2 x's

Arm Bars 3 x 3 

Bridges 3 x's

Inch Worms 5 x's 

Spiderman Stretch 3 x's 

Cossack Stretch 5 x's

Strength and Power

--

Sumo Deadlift High Pull

3 x 5 (each rep starts from stoppage)

Squat Thrusters

3 x Max reps (males @ 155lbs, females @ 95lbs)

W.O.D.

--

Perform 35 burpees in 1:30.

If you have already have achieved 30 reps in 1:30.

3 chances will be given if you are unable to perform the task. 

Each time we will add :15 per set.

"Get knocked down, stand up, and come back for more..."

~ Tupac Shakur

The Go Green Tip of the Day

 Cork Furniture

Daniel Michalik is designing eco-friendly, trendy lounge sets. Their made of cork, are lightweight, waterproof, seem durable, and renewable. Check his new site out at minima.us

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Side Bends 3 x's

Standing Windmills 3 x's

Barbell Good Morning 8 x's (slow)

Inch Worms 5 x's

Deep Squat Holds :15 :30 :45

Strength and Power

--

Back Squat

One Rep Max for the Day

W.O.D

--

Five Rounds for Max Reps of:

Body Weight Bench Press

Pull-ups

"Attitude is a little thing that makes a big difference."

~ Winston Churchill

The Go Green Tip of the Day

Earth Hour - March 28 2009 8:30 - 9:30p.m.

With the goal of 1 billion people switching off their lights as part of a global vote. VOTE EARTH is a global call to action for every individual, every business, and every community. Simply switch off your lights for one hour, and join your world for Earth Hour.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs

Inch Worms 5x's

Side Bends 3x's

Bridges 3x's

Seated Windmill 3x's

Strength and Power

--

Pull-ups

Max reps x 5

Heavy Suitcase Dumbbell Lunges

5L/5R x 5 

Narrow Grip Pushups

Max Reps x 4

GHD Situps 

1 x 25

1 x 20

1 x 15

"Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round pegs in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy one, we see genius. Because the people who are crazy enough to think they can change the world, are the one who do."

The Go Green Tip of the Day

Recycle Bank

You get a a recyclable can with a scan chip, you get rewards for the pounds you recycle.

www.recyclebank.com

Sinister Smile.

Dynamic Warmup

--

Super Joints Mobility Drills

Sansom Stretch 3x's

Jump Rope 1:00

Deep Squat Holds 5x's :20 each

Jump Rope 1:00

Cossack Stretch 5x's 

Strength and Power

--

Bench Press

Find Your One Rep Max For The Day

Push Press

3x1

Front Squats

3x3

W.O.D.

--

100 Situps 

You must go straight through OR

You start over, 3 chances will be granted

The greatest achievement is selflessness.

The greatest worth is self-mastery.

The greatest quality is seeking to serve others.

The greatest precept is continual awareness.

The greatest medicine is the emptiness of everything.

The greatest magic is transmuting the passions.

The greatest generosity is non-attachment.

The greatest goodness is a peaceful mind.

The greatest patience is humility.

The greatest effort is not concerned with results

The greatest mediation is a mind that lets go.

The greatest wisdom is seeing through appearances.

~Atisha

The Go Green Tip of the Day

Green Coffee

Hear are give three tips to look for:

1. Look for the fair trade certification.

2. Select Organic Coffee

3. Shoot for shade grown beans.