Alchemy CrossFit, Hamilton Ontario

Wednesday, June 06, 2007

06/06/07 Workout of the Day (WoD)

30 - 25 - 20 - 15 Rep rounds, for time, of the following triplet:

KB Swings (24kg KB)
Push Ups
Ball Slams (20lbs Ball)

Please feel free top post load and time to comments. (Scale weights if needed - form takes precedence over speed)

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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.