Dynamic Warmup--
CFL Pushup Complex
Pose Running Drills
W.O.D.
--
800 Meter Run
4 Rounds
Ascending Breaks Of 1:00, 2:00: 3:00 Minutes
"You are never to old to set another goal
or to dream another dream."
~ C.S. Lewis
Simple Productivity
Learn to say "No."
Click here to read an article on 8 essential strategies to saying "No."
Dynamic Warmup--
PVC Dislocates
PVC Circles
PVC Good Mornings
KB Arm Bars
KB Heavy TGU
W.O.D.
--
25 KB Front Squats R/L
50 KB Swings
25 KB Squat Thrusters R/L
50 KB Swings
1 Mile Run
"You have enemies? Good. That means you've stood up for something, sometime in your life."
~ Winston Churchill
Simple Productivity
Pack lunches and snacks for the next day, the night before.
Dynamic Warmup
--
CFL Track Warmup
W.O.D.
--
10:00 Run (Cover as much distance as possible)
150 Situps
10:00 Run
"Putting the laughter back into manslaughter."
~ Unknown
Simple Productivity
Can the Clutter
Simplify your living space.
Keep it clean, organized, and simple.
Dynamic Warmup
--
PVC Dislocates
PVC Circles
PVC Good Mornings
Inch Worms
Bridges
Cossack
Strength and Power
--
Back Squat
3 x 5
Chinups
3 x Max
W.O.D.
--
50 DB Push Press (35m, 25f)
100 Situps
50 KB Heavy Swings (88m, 35f)
100 Situps
"Give a man a fish and you feed him for a day.
Teach a man to fish and you feed him for a lifetime."
~ Chinese Proverbs
Simple Productivity
Concentrate.
Think Things Through.
Dynamic Warmup
--
PVC Dislocates
DB Arm Bars
Trunk Twists
Bridges
Cossack
Strength and Power
--
Press
1RM
Push Press
Press 1RM x Max
W.O.D.
--
100 Burpees
"Laziness may appear attractive, but work gives satisfaction."
~ Anne Frank
Simple Productivity
Attack something you may have been putting off.
Change the light bulbs, fix that screen door, whatever it may be!!
Stairs
Dynamic Warmup
--
PVC Dislocates
PVC CIrcles
PVC Good Mornings
CFL Pushup Complex
W.O.D.
--
"Stairs"
Stairs x 50
(Stadium, Art Museum, Manayunk, etc.)
"When you get that nice celebration coming into the dugout and you're getting your ass hammered by guys - there's no better feeling than to have that done."
~ Matt Stairs, After Beating LA in NLCS
Simple Productivity
Make a list.
Do your list.
Dynamic Warmup --
PVC Dislocates
PVC Good Mornings
Inch Worms
Bridges
Cossack
Strength and Power
--
Deadlift
1 x 5
Pushup Variations
(Try Weighted, Clapping, Elevated)
W.O.D.
--
10 American Swings
5 Russian Swings
10 Rounds
(53m, 35f)
"I Believe. Always. I always believe that I have within me the potential to do something unique and do whatever I set my mind and actions to do."
~ Jim Hellwig aka "The Ultimate Warrior"
Simple Productivity
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.
Dynamic Warmup
