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.

CrossFit Love - URBN, INC.

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Throughs

PVC Shoulder Circles

PVC Good Mornings

PVC Trunk Twists

Strength and Power

--

Press 

5 x 1

Push Press

5 x 3

Push Jerk 

5 x 5 

W.O.D

--

200 meter sprint

10 box jumps

AMRAP 7:00 

"Opportunity dances with those who are already on the dance floor."

~ H. Jackson Brown Jr.

The Go Green Tip of the Day

Adventure Travel

Hike, bike, white-water raft, and kayak the planet. The more active you are in the outdoors, the more aware and respectful you will be of the outdoors.

I have been hired by The Examiner.com

I will be publishing 3 to 5 articles a week as the 

Philadelphia Sports Performance Examiner. 

Click Here to read my first article: The Inner Me.