Alchemy CrossFit, Hamilton Ontario

Sunday, December 31, 2006

12/31/06 Workout of the Day (WoD)

7 - 5 - 3 -1 Reps of the following couplet:

Deadlift (load is 225)
Push Press (load is 135)

Please feel free to post load and time to comments.

1 comment:

Anonymous said...: did 115 lb pushjerk in place of push press.
8:35 good strength/power workout; 8:11 AM

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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.