Alchemy CrossFit, Hamilton Ontario

Friday, August 03, 2007

08/03/07 Workout of the Day (WoD)

Complete the following series 3 times for time:

15 Overhead Squats
25 Box Jumps
50 Sit Ups
25 Push Ups
15 1 Arm Overhead Lunges (Per Arm)

Please feel free to post load and time to comments.

1 comment:

Anonymous said...: Good one. I used 50lb BB for OHSquat and 25lb DB for lunges. Took me 18:90min.; 8:57 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.