The shoulder “DISLOCATES”...

ATTENTION STUDENTS of LALANNE FITNESS: Please visit "Home Depot" TODAY to purchase a 10 foot section of PVC PIPE, have them cut it in half and 2 for 1... $5. Now... I want you to perform 40-50 DISLOCATES, 2-3 times per week. For some of you, this may be the most therapeutic drill for increasing shoulder strength and flexibility! Trust me, this little exercise can make a big difference in your performance.



ANTHONY opens up the shoulder!

Workout of the Day
20 Rep Back Squat (12)

AL/TN/MS Sectional WOD's
http://games2010.crossfit.com/qualifiers/berger-sectional-teaser.html

WOD 1
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 155/105lbs

WOD 2
For time:
12 Deadlifts - 275/165lbs
40 Wall balls - 20/10lbs
9 Deadlifts - 275/165lbs
30 Wall balls - 20/10lbs
6 Deadlifts - 275/165lbs
20 Wall balls - 20/10lbs
3 Deadlifts - 275/165lbs
10 Wall balls - 20/10lbs

WOD 3 - "The Corps"
MEN
Five rounds for time of:
400m run
25 Pull-ups

PALEO RESOURCE
Your Future Is In Your Dietary Past
You are what you eat - and, perhaps surprisingly, you also are what your ancestors ate. Just as individual genetics and experiences influence your nutritional requirements, millions of years of evolution have also shaped your need for specific nutrients. The implications? Your genes, which control every function of your body, are essentially the same as those of your early ancestors. Feed these genes well, and they do their job - keeping your healthy. Give these genes nutrients that are unfamiliar or in the wrong ratios, and they go awry - aging faster, malfunctioning, and leading to disease.."-Jack Challem

"The name on the front of the jersey is what really matters, not the name on the back." -Joe Paterno