Alchemy CrossFit, Hamilton Ontario

Saturday, December 02, 2006

12/02/06 Workout of the Day (WoD)

Deadlift

3 3 2 2 2 1 1 1 1

Load increasing gradually to a new 1 RM

Please feel free to post results to comments.

2 comments:

le roy said...: 135x3, 185x3, 205x2, 225x2, 235x2, 245x1, 255x1, 265x1
not bad for just getting back into dead lifts. Their too much work.; 4:52 PM
Adam Morden said...: 135x3 185x2 205x2 225x2 245x1 255x1 265x1(fail).; 8:51 AM

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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.