1. Human Performance

2. Why did you join this class? What do you expect to gain from being in this class? What do you expect to put into this class? Weight vs. Body Composition – what is more important? Eating for success! Fuel your body

3. Proteins and Carbs Good sources of protein: –Eggs, Milk, Chicken, Tuna, Low fat Yogurt, Whey protein (Bars and Shakes – but watch the sugar), nuts, etc. Low Glycemic Index Foods: –Whole Wheat products, Milk, Fruits with few exceptions

4. Human Performance Course Expectations DressGrading –20 points per day Classes –Warm up –W.O.D. –Cool Down –Music???

5. Human Performance 1 st Four Days –1 – Warm-up, pull ups, push ups, squat, sit- ups, burpees –2 - KB Swings, Box jumps, lunges, knees to elbows, wall balls, double unders/tuck jumps, back extensions –3/4 - Squats, Push Press, Thrusters, Dead Lift, Power clean http://crossfitgeneration.typepad.com/cfgen/ http://crossfitgeneration.typepad.com/cfgen/ –http://www.crossfit.com/cf- info/excercise.html#Power –http://www.crossfit.com/cf- info/excercise.html#Power http://www.crossfit.com/cf- info/excercise.html#Powerhttp://www.crossfit.com/cf- info/excercise.html#Power

6. Human Performance “Off” Days –Crossfit Websites http://crossfitgeneration.typepad.com/cfgen / http://crossfitgeneration.typepad.com/cfgen / http://crossfit.com/ Benchmark Workouts – 12-15 –AMRAP –Task for Time –Max Effort

7. Human Performance Squat –http://media.crossfit.com/cf- video/air2boxsquat.wmv http://media.crossfit.com/cf- video/air2boxsquat.wmvhttp://media.crossfit.com/cf- video/air2boxsquat.wmvDeadlift –http://media.crossfit.com/cf- video/CrossFit_DeadliftIntro.mov http://media.crossfit.com/cf- video/CrossFit_DeadliftIntro.movhttp://media.crossfit.com/cf- video/CrossFit_DeadliftIntro.movPress –http://media.crossfit.com/cf- video/CrossFit_RipPressBasicPositions.mov http://media.crossfit.com/cf- video/CrossFit_RipPressBasicPositions.movhttp://media.crossfit.com/cf- video/CrossFit_RipPressBasicPositions.mov