Alchemy CrossFit, Hamilton Ontario

Friday, April 20, 2007

04/20/07 Workout of the Day (WoD)

45 seconds at each station, 5 times through the circuit:

KB Swings
Ball Slams
V-Sits
Sled Drags
Alternating DB Overhead Presses

Please feel free to post number of reps completed (totaled per round) each round 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.