Alchemy CrossFit, Hamilton Ontario

Thursday, November 23, 2006

11/24/06 Workout of the Day (WoD)

5 rounds for time of:

1 Hang Clean
5 Front Squats
5 Push Jerks

Load is 2/3 bodyweight.
Use 1 bar for all three exercises and do not put the bar down between exercises.

Please feel free to post load and time 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.