Alchemy CrossFit, Hamilton Ontario

Sunday, January 14, 2007

01/14/07 Workout of the Day (WoD)

Cindy

Complete as many rounds as possible in 20 minutes of the following triplet:

5 Pull Ups
10 Push Ups
15 Squats

Partition reps as needed, and feel free to post rounds completed to comments.

2 comments:

Anonymous said...: 17 rounds. beat by a girl.; 6:09 AM
Anonymous said...: yeah but that girl is a machine. no embarassment there buddy.; 5:43 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.