Alchemy CrossFit, Hamilton Ontario

Sunday, December 10, 2006

12/11/06 Workout of the Day (WoD)

Rest day.

Exciting news! We are getting most of our new equipment delivered today, new olympic bars, bumper plates, benches, etc. We open our new facility located at 1 East st east Dundas Ontario January 6th 2007. We are just minutes from McMaster University, the 403, and Downtown Hamilton.

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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.