Alchemy CrossFit, Hamilton Ontario

Wednesday, October 24, 2007

10/24/07 Workout of the Day (WoD)

20 Explosive Squats
20 10 second hold in the bottom Squats
20 20 seconds up 20 seconds down Squats
20 Squats with your 10RM (take breaths at the top to recover)
Max Pull Ups

Please feel free to post feelings, number of reps and load 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.