Alchemy CrossFit, Hamilton Ontario

Friday, March 23, 2007

03/23/07 Workout of the Day (WoD)

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

15 KB Swings (1/3rd Bodyweight)
5 Pull Ups
10 Thrusters (1/2 Bodyweight)

Please feel free to post number of rounds completed to comments.

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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.