Alchemy CrossFit, Hamilton Ontario

Tuesday, October 02, 2007

10/02/07 W0rkout of the Day (WoD)

21 - 15 - 9 Reps of the following triplet:

Sumo Deadlift Hi Pull
Pull Ups
Push Ups

Please feel free to post load and time to comments.

1 comment:

Anonymous said...: 10:26

60# SDHP
jumping pullups; 3:31 PM

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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.