Alchemy CrossFit, Hamilton Ontario

Thursday, June 21, 2007

06/21/07 Workout of the Day (WoD)

Rest Day.

Congratulations to Travis Derouin, our latest addition to the Trophy case. He pull off an awesome lift - a double bodyweight Deadlift with ease. Great Job Travis!

Reminder to everyone as well. This Saturday's 1030 BoxFit class is canceled, but there is great boxing featuring several of our fighters at the Polish Hall in Niagara Falls Saturday evening.

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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.