Alchemy CrossFit, Hamilton Ontario

Wednesday, November 22, 2006

11/23/06 Workout of the Day (WoD)

3 rounds of 15 reps each of:

1/2 Bodyweight Thruster
20 inch Box Jumps
Knees to Elbows
55lbs Dumbbell Swings
Sprawls
Body Rows

Complete for time.

Please feel free to post time to comments.

1 comment:

Anonymous said...: 40% body weight for DB thrusters and 30% for DB swings.
25:50
12/27/06; 12:29 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.