Alchemy CrossFit, Hamilton Ontario

Monday, December 04, 2006

12/05/06 Workout of the Day (WoD)

For time, 21-15-9 reps of the following couplet:

Deadlift - 1 1/2 Bodyweight
Push Press - 3/4 Bodyweight

Partition reps and/or scale load as needed.

Please feel free to post load and time to comments.

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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 climb, push-ups, sit-ups, presses to handstand, pirouettes, 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.