5.09.2009

Rest - Weekend

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5.07.2009


Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
Barbell Good Mornings
Squat Therapy

Strength and Power
--
Press 
3 x 5

W.O.D.
--
21-15-9
Dumbbell Front Squats (50m, 35f)
Pushups 

"There is nothing wrong with change, if it's in the right direction."
~ Winston Churchill

The Mother's Day Tip of the Day
The proceeds benefit women in transition.
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5.06.2009

Potential Beast.
Dynamic Warmup
--
Myofascial Release

Strength and Power 
--
Heavy Turkish Getups
3 x 5 Each Side

W.O.D.
--
3 x 800
Rest 2:00 Between Rounds

"There are two mistakes one can make along the road to truth...
not going all the way, and not starting."
~ Buddha

The Mothers Day Tip of the Day
Is Mom a sports fan?
Enjoy a cold one.
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5.05.2009

I apologize for the glare 
but you get my point.

Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
Barbell Good Mornings
Bridges 3 x's

Strength and Power
--
Deadlift 
3 x 5

W.O.D.
--
15 Swings ( 53m, 35f)
3R/3L Alternating Overhead Dumbbell Lunges (25m, 15f)
7 Rounds

"I'm focused, thinking like I got two brains."
~ Dwayne M. Carter

The Go Green Tip of the Day
Mothers Day
Run/Jog/Walk the Race for the Cure
Philadelphia's Mother's Day Breast Cancer Walk. 
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Dynamic Warmup
--
Myofascial Release

Strength and Power
--
Bench Press
3 x 5

W.O.D.
--
100 meter sprint
20 air squats
7 Rounds

Eat a third and drink a third and leave the remaining third of your stomach empty. Then, when you get angry, there will be sufficient room for your rage."
~ Babylonian Talmud

The Go Green Tip of the Day
A website dedicated to high-quality custom reusable bags. 
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5.04.2009


Dynamic Warmup
--
Joint Mobility Drills 
PVC Pass Troughs
PVC Circles
PVC Good Mornings
Walking Quad Stretch

Strength and Power
--
Back Squat
3 x 5 

W.O.D.
--
10 Dumbell Push Press (35m, 15f)
5 Burpees
AMRAP 7:00 

"Gallon a Day."
~ Rippetoe

The Go Green Tip of the Day
1 Thing.
Its gonna be a rainy week, we know it sucks.
Do 1 thing to make Philly better.
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4.30.2009

Captain Barbell.
Dynamic Warmup
--
PVC Pass Troughs
Inch Worms 5 x 's (3 pushups each)
Double Under Practice 5:00
Reach the Marks :10 :20 :30 :45
Bridge 5 x's
Spidermans 5 x's

Strength and Power
--
Press
3 x 5 

W.O.D.
--
21-15-9
Ring Dips
Knees to Elbows
Ring Pushups

"Your stomach shouldn't be a waste basket."
~ Unknown

The Go Green Tip of the Day
Tips, products, news and more....
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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.