Alchemy CrossFit, Hamilton Ontario

Thursday, December 07, 2006

12/09/06 Workout of the Day (WoD)

For time:

50 Thrusters
50 Pull Ups
30 Thrusters
30 Pull Ups
20 Thrusters
20 Pull Ups

Thrusters are with a 65lbs barbell.

Please feel free to post time to comments.

1 comment:

le roy said...: 23:59 , toooooo maaaannnnyyy pullups. i'm glad it skipped the set of 40.; 1:34 PM

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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.