Alchemy CrossFit, Hamilton Ontario

Saturday, October 06, 2007

10/06/07 Workout of the Day (WoD)

Tabata (8 rounds of 20 sec work, 10 sec rest) the following:

Row
Lunges
Pull Ups
Squat Thrusts
Push Press

Please feel free to post load and lowest number of reps in any round for each exercise to comments.

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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.