Alchemy CrossFit, Hamilton Ontario

Sunday, September 30, 2007

09/30/07 Workout of the Day (WoD)

Complete the following series. The 5 rep exercises are at your 5RM.

5 Front Squat
20 Push Ups
5 Front Squat
30 V-Ups
5 Back Squat
10 Turkish Get Ups (Per Side)
5 Back Squat
15 Hanging Knees to Elbows
5 Deadlifts

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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.