Alchemy CrossFit, Hamilton Ontario

Thursday, January 04, 2007

01/04/07 Workout of the Day (WoD)

For time, 5o - 30 - 20 reps each of the following:

1 Arm Dumbell Swings (Alternating arms) (35 lbs)
Push Ups
Back Extensions

Please feel free to post load and time to comments.

1 comment:

Anonymous said...: 25:40,i had to sub hanging knees to elbows for back ext after the first 50. i couldn't walk, my back knotted up to where i almost couldn't finish. I dare you to try this one.; 2:58 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.