Alchemy CrossFit, Hamilton Ontario

Sunday, March 25, 2007

03/25/07 Workout of the Day (WoD)

5 Rounds for time of the following:

16 Turkish Get Ups
24 Knees to Elbows
500m Row
24 Skin the Cats

Please feel free to post time to comments.

For those of you who have seen or heard of how great shape the actors(Gerard Butler, Dominic West, David Wenham, Vincent Regan, Micheal Fassbender, etc.) of Frank Miller's new movie "300", check out this video clip to see how they got there. In short - CrossFit training. Why not come out and try it out for yourself?

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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.