Alchemy CrossFit, Hamilton Ontario

Friday, December 22, 2006

12/22/06 Workout of the Day (WoD)

3 rounds for time of:

10 Squats (load equal to your bodyweight)
Run 400m
10 Push Jerks (load equal to 2/3 of your bodyweight)

Please feel free to post load and time to comments.

2 comments:

Anonymous said...: Time 14:15
short but intense. lots of time to stretch after.; 6:10 AM
Anonymous said...: good session le roy. But forgot to start the stop watch, nice one. But it was about 15 minutes. Great workout!; 8:32 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.