Alchemy CrossFit, Hamilton Ontario

Tuesday, January 09, 2007

01/09/07 Workout of the Day (WoD)

As many rounds as possible in 20 minutes of:

10 Kettlebell Swings
10 Alternating Leg Jumping Lunges
10 Knees to Elbows

Please feel free to post load and time to comments.

1 comment:

Anonymous said...: 50 lb swings (1/3 body weight)
8 rounds, i'm pretty sure.; 6:44 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.