Alchemy CrossFit, Hamilton Ontario

Thursday, June 07, 2007

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

Complete the following series for time:

10 Burpees
1 min Row
20 Pull Ups
1 min Row
30 Box Jumps
1 min Row
40 Push Press
1 min Row
50 Jumping Lunges
1 min Row
60 Wall Ball

Please feel free to post load and time to comments.

2 comments:

Anonymous said...: finished in 24:20, with push press at 65 lbs. That's what took the most time; 8:15 PM
Coach said...: excellent job Alison! I'm glad you chose a heavier weight for the push press rather than choosing an easy weight =); 11:31 AM

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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.