Alchemy CrossFit, Hamilton Ontario

Thursday, March 29, 2007

03/29/07 Workout of the Day (WoD)

Complete the following for time:

21 Push Presses
Sprint 100m
21 Sumo Deadlift High Pulls
Sprint 100m
21 Push Presses
Lunge 100m
21 Sumo Deadlift High Pulls
Duck Walk 100m
21 Push Presses
Sprint 100m
21 Sumo Deadlift High Pulls
Sprint 100m

Please feel free to post load and time 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.