5.29.2009

TGIF.
Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
PVC Ghost Pulling Knife
PVC Good Mornings
PVC Trunk Twists

Strength
--
Press
3 x 5 

W.O.D.
--
Hill Sprint
50 Swings
Rest (Walk Down the Hill)
-
Hill Sprint
50 Pushups
Rest 
-
Hill Sprint
50 Russian Swings
Rest
_
Hill Sprint 
50 Squats

"Life is a challenge, meet it."
~ Mother Theresa 

The Go Green Tip of the Day
Phone Books
Call to stop your phone book delivery 
and use an online directory instead.
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5.28.2009

Dynamic Warmup
-- 
CFL Track Warmup

W.O.D.
--
Run: 45 Min TT

"There is no challenge more challenging
 than the challenge to improve yourself."
~ Michael Staley

The Go Green Tip of the Day
One Day of No Tv
Try it, see if it kills you.
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5.27.2009



Dynamic Warmup 
--
PVC Pass Troughs
PVC Circles 
Barbell Good Mornings
PVC Back Squat (Coaches Tempo)
PVC Deadlift  (Coaches Tempo)

Strength and Power
--
Back Squat 
3 x 5 

Deadlift 
1 x 5

Chinups
3 x Max Rep

W.O.D.
--
33 Burpees in 1:30
If you can not complete the above task, do so again adding :15, and 
continue to do so until completed.

"Burpees Suck."
~ Everyone

The Go Green Tip of the Day
Organic mineral based sunscreen. SPF 40 and safe for all.
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5.26.2009


Dynamic Warmup
--
Walking Quad Stretch - 10 yards
Walking Ham Stretch - 10 yards
Walking One Leg Squats - 10 yards
Walking Lunge and Twist - 10 yards
Jog 100 yards
Deep Squat Holds - :10 :15: :30
Spidermans - 3 each
Cossack Stretch - 5 each
Run 50 yards
Toe and Heel Raises - 50 each
Sprints 20 yards - 75% maximum speed

W.O.D.
--
800 meter sprint
600 meter sprint
400 meter sprint
200 meter sprint
100 meter sprint
50 meter sprint
Rest between rounds is the amount of time it took you to complete the previous round.
Your total time to complete, is your time.

"Out of difficulties grows miracles."
~ Jean De La Bruyere 

The Go Green Tip of the Day
Philly to New York?

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5.25.2009

Have a great Memorial Day!

Today, create a workout that you can do with your family and friends. Go for a run, lift heavy, enjoy a bike ride, 
teach everyone to squat!!
Just have fun.

"A hero is someone who has given his or her life
 to something bigger than oneself."
~ Joseph Campbell
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5.21.2009


Dynamic Warmup
-- 
Track Warmup

W.O.D.
-- 
Find a big hill
Run the big hill
5 x's

"A horse gallops with his lungs,
Perseveres with his heart,
And wins with his character."
~ Tesio

The Go Green Tip of the Day
10 top ways to make your horse barn more eco-friendly.
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5.20.2009


Dynamic Warmup
--
PVC Pass Troughs
PVC Circles
PVC Ghost Pulling Kife
Barbell Good Mornings
Inch Worms

Strength and Power
--
Deadlift
1 x 5

Power Clean
3 x 3 

Weighted Chins
5 x 1 

W.O.D.
--
200 Situps 

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.
~ Arnold 

The Go Green Tip of the Day
Biodegradable Products and Compostable Green Products
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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.