Alchemy CrossFit, Hamilton Ontario

Monday, January 08, 2007

01/08/07 Workout of the Day (WoD)

3 rounds for time of the following:

5 Strict Press
10 Push Press
15 Push Jerk

Do not set the bar down between exercises, only between rounds. Load is your 5RM of the Strict Press.

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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.